Exercise
Tuck Jump 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides. 2. Jump up bringing knees up to chest. 3. Land on balls of feet and repeat immediately. 4. Remember to reduce ground contact time by landing soft on feet and springing into air. Trainer's comments: rest 1 minute between sets	Sets Reps Weight/ Resistance Tempo Time 1 6        2 6        3 6
Hang High Pull Keep torso straight but bent forward at the hips slightly. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”. Keep your elbows out and shoulders directly above bar as long as possible. Keep the bar close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point. This should be a fluid motion where all the steps flow together. Trainer's comments: rest 1:30 minutes between sets	Sets Reps Weight/ Resistance Tempo Time 1 6        2 6        3 6
Standing Dumbbell Front Lunge 1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides. 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: rest 45 seconds between sets	Sets Reps Weight/ Resistance Tempo Time 1 10        2 10        3 10
Dumbbell Press on Ball 1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on ball). Raise hips to create a “table top” position parallel to floor. 3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing forward. 4) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line. 5) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position. 6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. If maintaining stability is difficult, lower hips below parallel until stability is established.                                                  Trainer's comments:                                        45 seconds between sets	Sets Reps Weight/ Resistance Tempo Time 1 10        2 10        3 10
Modified Pullup 1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region. 2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground. 3) Pull body up towards bar until bar touches chest. 4) Return to start position. Trainer's comments: place legs on a physio ball if too easy. rest is 45 seconds	Sets Reps Weight/ Resistance Tempo Time 1 10        2 10        3 10
Shoulder Press 1) Sit in upright position on a ball. 2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward). 3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 10-12        2 10-12        3 10-12
Seated Dumbell Bicep Curl 1) Sit in upright position on stability ball. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 10-12        2 10-12        3 10-12
Advanced Tricep Bench Dip 1. Start by placing your hands on the bench and then placing your feet on top of the ball. 2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees. 3. Return to the starting position by extending your arms until they are straight again. 4. Repeat for the desired repetitions. Trainer's comments: rest 30 seconds between sets	Sets Reps Weight/ Resistance Tempo Time 1 10        2 10        3 10
Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: rest is 30 seconds between sets	Sets Reps Weight/ Resistance Tempo Time 1 25-30        2 25-30        3 25-30
Skiier Twist 1. Roll out onto ball in a prone position. The ball should be under your shins. 2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest. 3. Remember to keep your trunk parallel with the floor. 4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor. Trainer's comments: 30 seconds between sets	Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15        4 15

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