BONNIE A. TRAINING 2

Bonnie A. Training

Pre Squash #1

Hamstring Stretch/Inner Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds.

Then pull band with right leg to the right side down toward floor and hold for 30 seconds.

Pre Squash #2

Cat stretch

Kneel down on mat face down, straight arms.

Arch your back.

Hold 15 seconds.

Hump back, lower glutes down toward heels and reach out in front of your body with arms extended.

Tuck head down toward knees.

Hold 15 seconds.

Perform 3x

Pre Squash #3

Band Hurdle, Butterfly, Straight Leg, Split (Pre squash)

Hurdle, Butterfly, Straight Leg, Split

with Resistance Band

Hold each position 30 seconds.

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Reach out and let band pull you forward. Try and touch right toe with both hands holding the band handles while you are pulled forward.

Note: If not using a band, just reach out and touch your right toe with both hands. Switch.

Butterfly. While still grasping band handles and seated on mat, bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet letting the band pull you forward.

Note: if not using band just reach out with both hands over both feet while driving both knees to floor.

Straight Leg. While still grasping band handles and seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Let the band pull you forward and reach out and touch both toes with both hands holding band handles.

Note: if not using band, just reach out to touch toes without band.

Split. While still grasping band handles and seated on mat, separate both legs as far as you can. Let the band pull your body forward.

Note: If not using band, reach out and touch each toe with each hand without bending legs.

Pre Squash #4

TRX Standing Roll Out

Standing Roll Out (L) Face forward away from wall/door/mirror at a slight angle (the deeper the angle the harder the exercise, adjust angle as you go). Grip handles, palms down directly across from eye level, keep arms straight from handles to shoulders, keep elbows shoulder width apart. Keep body straight then lower (slow controlled) your hips forward first (slightly arching your lower back). {IMPORTANT TO LOWER HIPS FIRST} Then raise your arms (keep arms straight) up just above above head level, (slightly arch your lower back), when you have reached your limit on the movement forward (after arching your back), push off handles/arms using your core muscles to bring you back to the starting position. Muscles worked, low back, core, shoulders, triceps. 15 reps

Pre Squash #5 - Knee Drop Stretch

Lower Back, Obliques, Abdominals

Start face up on mat, arms extended straight out to the side, knees and feet together, legs bent, feet flat on mat.

Bring both knees and feet to one side, keeping them together and touch floor. Keep both feet stacked.

Hold 30 seconds. Switch knees and feet to other side.

RESISTANCE TRAINING LOW BACK

Exercise #1 - Stability Ball Hyper Extension

Use small gold colored stability ball.

You do not need a mat for this exercise, however you may use one when kneeling to start.

Start against any wall, face away, kneeling.

Bring stability ball against front of legs while keeping both feet shoulder width against wall.

Drape body/lay over ball/push yourself away from wall and remain face down.

Make sure your body is secure and balanced on ball.

Keep legs straight, off the floor and both feet against wall.

Bring both hands to the side of your head.

Lift your upper body off the ball and hyperextend as far as your flexibility and ability allows.

You should feel this movement in your low back, glutes, abs and shoulders.

Lower yourself back down to the starting position.

20 slow controlled repetitions. You may progress by wearing wrist weights on each wrist to increase low back strength and resistance.

Exercise #2 - Pointer Dog

Start kneeling on mat with both arms straight.

Lift the right arm straight out in front while you lift your left leg straight out behind yourself simutaneously.

Lower your R. arm and L. leg back down and touch your R. elbow to your L. knee.

Do not touch floor throughout.

After 15 repetitions, Switch.

Use slow controlled movement.

Exercise #3 - Hyper Extension on Hyper Extension Device

Lower Back/Hamstrings

Adjust the pad to the lowest setting.

Start forward, face down on device.

Both legs should be straight, both feet flat on the base at bottom of device.

Support both ankles on the ankle pads at bottom of device.

Hold the handles until you are ready to start.

Cross both arms over front of you body.

Lower yourself forward as far as your flexibility allows.

Return back up to starting position.

Perform 10 repetitions.

After completing, lower yourself forward toward the floor with arms extended.

Reach with both hands and grasp the vertical post (underneath) which supports the device. Pull yourself in toward the post. Hold 15 seconds. You should feel this stretch in the lower back.

Exercise #4 - Knee Drops

Start in the same position as the Knee Drop Stretch

The only difference is you will bring both knees into chest and elevate both feet 18 inches off mat.

Lower your knees to the left as far as you can go without touching the floor. Bring knees back up to the middle and then lower them down to the right. Alternate side to side for 15 repetitions each side.

Exercise #5 - Barbell Dead Lift

Perform on the Free Weight Rack located next to the Assisted Dip/Pull Up Machine

Use the 45 pound Long Olympic Bar

Place the bar on top of the rails located right above the floor on the rack.

Use a one hand over and one hand under grip on bar.

Lower your body down to lift bar keeping back straight .

Feet can be wider than shoulder width and toes pointed outward.

Lift bar until arms are straight. Do not lift bar any higher by bending your arms.

Push off the whole foot as opposed to just the toe or heel.

Arch your back at the top of your movement.

Lower the bar back down to rails, touching both sides with the bar.