BRAD L. TRAINING

Cardio/Strength/Flexibility (Can be performed at any gym with cardio and strength training equipment)

1. PICK A CARDIO EXERCISE THAT YOU CAN PERFORM FOR 1 MINUTE, CHALLENGING AND INCREASE HEART RATE.

NO BREAK, RIGHT INTO WEIGHT TRAIN.

2. PICK A WEIGHT FOR EACH MUSCLE GROUP THAT YOU CAN LIFT FOR A FULL MINUTE WITH PROPER FORM AND CONTROL, NO MOMENTUM.

NO BREAK, RIGHT INTO STRETCH.

3. PERFORM A STRETCH HELD FOR THE FULL MINUTE. IF STRETCHING 1 LEG AT A TIME, YOU MAY DIVIDE THE TIME, 30/30.

Leg Series

1 Minute TREADMILL

1 Minute STANDING SQUAT with DB's

1 Minute Standing Knee Hug/Ankle Grab (30/30)

45 Second Break

 

Chest Series

1 Minute SPEED Bike

1 Minute DB Chest Press ON FLAT BENCH

1 Minute Hurdle, Butterfly, Straight Leg, Split Stretch

45 Second Break

 

Upper Back Series

1 Minute ELLIPTICAL

1 Minute CABLE PULLDOWN

1 Minute Low Back/Hip/Oblique Stretch

45 Second Break

 

Shoulder Series

1 Minute Seated Rower

1 Minute SEATED DB SIDE SHOULDER PRESS

1 Minute Airplane/Fieldgoal/Scarecrow/Wings

45 Second Break

 

Biceps Series

1 Minute JUMPING JAX

1 Minute Standing DB Hammer Curl

1 Minute Supine Scorpion Stretch (30/30)

45 Second Break

 

Triceps Series

1 Minute Treadmill

1 Minute BENCH DIPS

1 Minute Prone Scorpion Stretch (30/30)

45 Second Break

 

Abdominal Series

1 BURPEES

1 Minute Crunch ON MAT w/DB held Over Chest

1 Minute Supine Stability Ball

45 Second Break

 

Oblique Series

1 Minute Blade ELLIPTICAL

1 Minute STANDING DB Side Pull (30/30)

1 Minute Standing Karaoke Stretch (30/30)

45 SECOND Break

 

Low Back Series

1 Minute SEATED ROWER

1 Minute SUPERMANS ON MAT (FACE DOWN)

1 Minute Foam Roll (20/20/20) Upper/Middle/Lower

Break

STRETCH INSTRUCTIONS

Stretch #1

Right Knee Hug/Left Ankle Grab

Balance on left leg, grab right knee and pull/hug up to chest, hold 15 seconds, release. Balance on right leg, grab left ankle (not foot). Pull L. ankle up to L. glute keeping knees together (hold 15 seconds). Switch.

Stretch #2

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.

Stretch #3

Low Back/Hip/Oblique Stretch

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat. 

Hold 30 seconds. Switch

Stretch #4

Standing Airplane, Field-Goal, Scarecrow, Wings 

(Slow controlled movements, Feet shoulder width apart throughout)

 

Airplane - raise arms out to the side, straight, parallel to floor

 

Field-Goal (Keep arms straight throughout) Bring arms straight back behind yourself, then sweep down by your side and raise all the way up to a referee’s field-goal position (Straight up in the air above head, arms by your ears).

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward as far as you can, keep elbows up, rotate back up to scarecrow position) 

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

 

8 repetitions (You may use light hand weights or DB’s to perform or you may perform with no weight and hold palms out throughout)

Stretch #5

Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left leg straight and on the floor. Lower (use a 15 second count down) the right leg to the left across your body and down aiming the right foot toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch

Stretch #6

Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch

Stretch #7

Supine Stability Ball Stretch

Select a stability ball for your body size.

Drape your body on ball face up. Support your low back on the curve of the ball. You may reach back with your arms or support your head with both hands. Feel the stretch across your low back and abdominals.

Stretch #8

Karaoke (Standing)

Start in standing position with feet shoulder width apart, arms straight out to the side, parallel to the floor, palms down (this arm position is called the Airplane position). 

 

Step and bring right foot/leg behind the left foot/leg. (lean to the left with right arm crossing over your head pushing to the left) and left arm across front of your body (pushing to the right). Push right hip out to the right (stretching obliques), hold 5 seconds. 

 

Bring arms back out to the Airplane position, hold 15 seconds. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 15 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart). (Switch)

Stretch #9

Foam Roller (Deep Tissue)

Select a foam roller to your desired tolerance.

White = easy

Green/Blue = slightly firmer

Black = hard

 

Roll face up for:

Upper Back, Middle Back, Low Back, Tail Bone, Hamstrings, Calf’s

 

Roll Side lying for:

IT Band, Hip, Shoulder, Lat, 

 

Roll Face Down for:

Quads, Chest, Shoulder