Brooke

Perform the following exercises 1 time, 2-3 days per week unless indicated otherwise. If for any reason you feel discomfort or pain (from your injury), discontinue the exercise. Please let me know. You can email me at thomaslengyel@hotmail.com. Also, please use the stationary bike (in photo) after you perform your weight training for 20 minutes (adjust the resistance accordingly. Please monitor you heart rate at the end of your 20 minutes and let me know what it is. 

Thank-you. Tom

 

LEGS

Hip Abductor (Outer Thigh) on floor/mat

Side lying position. Lift top leg (keep straight throughout) as far as you can. 

12 regular speed reps, hold the 12th rep 12 seconds in the “up” position.

3 consecutive sets in a row without break. (Progress to ankle weights)

 

Hip Adductor (Inner Thigh) on floor/mat

Face up. Legs elevated above chest (keep straight throughout). Arms out to the side. Head on floor. Separate legs as far as you can. Bring back together. 12 regular speed reps, hold the 12th rep 12 seconds with legs separated.

3 consecutive sets in a row without break. (Progress to ankle weights)

 

Double Leg Bridge (Glutes) on floor/mat

Face up. Legs bent, feet flat on floor. Arms by your side. Head on floor. Push off both heels, elevate hips off mat. Lower back down to mat without touching. 12 regular speed reps, hold the 12th rep 12 seconds on the way in the “up” Position..

3 consecutive sets in a row without break. (Progress to holding 10 pound dumbbell on hips)

 

Life Fitness Leg Extension Machine (in photo)

Adjust seat according to comfort

12 regular speed reps, hold the 12th rep 12 seconds on the way in the “up” Position..

3 consecutive sets in a row without break. 20 pounds

 

CHEST

Life Fitness Chest Press Machine (in photo)

12 regular speed reps, hold the 12th rep 12 seconds on the way in the “up” Position, keep elbows locked in the bent position

3 consecutive sets in a row without break. 20 pounds (Adjust weight accordingly if too light or heavy)

 

Life Fitness Machine Chest Fly (in photo)

12 regular speed reps, hold the 12th rep 12 seconds on the way in the “out/back” Position, keeping the resistance on the chest. Push with forearms on pad, keep back straight. 

3 consecutive sets in a row without break. 20 pounds (Adjust weight accordingly if too light or heavy)

 

UPPER BACK

Life Fitness Machine (in photo)

Cable Pull Down (wide overhand grip on bar)

12 regular speed reps, hold the 12th rep 12 seconds at chin level. Extend arms fully extended each repetition.

3 consecutive sets in a row without break. 30 pounds (Adjust weight accordingly if too light or heavy)

 

Life Fitness Machine Multi Purpose Cable Machine (in photo)

Cable Row

Adjust one of cable pulley system to your sternum level (just below chest)

Attach the rope attachment. Stand facing the machine far enough back so your arms are fully extended and the weight does not touch the stack. Pull rope into sternum separating hands keeping elbows back. 12 regular speed reps, hold the 12th rep 12 seconds at sternum. Extend arms fully extended each repetition. 3 consecutive sets in a row without break. 30 pounds (Adjust weight accordingly if too light or heavy)

 

Shoulders

Dumbbell Shoulder Press on Bench ( bench in photo)

Adjust flat bench so back rest is all the way vertical

Face mirror. Hold DB’s at ear level. Press all the way up without straightening arms (keep slightly bent). Resist DB’s down to ear level.

12 regular speed reps, hold the 12th rep 12 seconds at ear level. 3 consecutive sets in a row without break. 5 pound DB’s (Adjust weight accordingly if too heavy)

 

Standing - Airplane/Field goal/Scarecrow/Wings (Works medial and anterior deltoid, rotator cuff, bicep tendon)

Manual Speed Protocol

Perform each movement slow and deliberate. You may use resistance (wrist weights - located in corner cabinet where  towels are kept)

Airplane (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back behind your body keeping them as straight as possible, then sweep down by your side forward and raise all the way up to a referee’s field-goal position.

 

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

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up and push hands back at bottom of movement, rotate back to scarecrow position) 

 

While keeping arms 90 degrees bent, Rotate elbows inward and try to touch together.

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together, hold 5 seconds. Release bring arms out to the side and down to your side) Repeat x 6 reps

Try movement with palms out.

 

BICEPS

Standing Dumbbell Bicep Curl

Start standing with feet shoulder width apart. Hold DB’s with palms in. Raise both DB’s at one time until forearms are parallel to floor keeping elbows back. At top of movement, turn DB’s outward and inward as far as your flexibility allows. Bring DB’s back to the “palms in” position and resist back to starting position.

Perform 15 repetitions, regular speed, 2  times. (2) 5 pound DB’s (adjust weight if too light)

 

TRICEPS

Life Fitness Machine Multi Purpose Cable Machine (in photo)

Adjust one of cable pulley system all the way up

Attach the rope attachment. Stand facing the machine one arm length away from machine.

Hold rope palms in, keep elbows back. Push rope downward until arms are fully extended, separating rope at bottom of movement. Resist weight back to starting position until forearms are parallel to floor. Do not bring elbows forward or allow forearms to lift higher than parallel to floor.

Perform 15 repetitions, regular speed, 2 times. 10 pounds 

 

ABS

Life Fitness Machine Captain Chair (in photo)

Hang with legs suspended. Support upper body with forearms on arm pads.

Bent Knee Raises on Captains Chair

12 regular speed reps, hold the 12th rep 12 seconds at waist level. Work up to 3 consecutive sets in a row without break. 

 

Straight Leg Lifts (lift both legs at one time)

15 reps, regular speed, 2 times

 

 

 

OBLIQUES

Knee Drop on Mat (face up) position

Lie on mat face up, bring both knees into chest, elevate feet arms out to side, shoulders on mat throughout. Lower both knees down to the right as far as you can without touching floor. Go back to start. Lower both legs down to the left without touching mat. 15 reps each way. 2 times.

 

LOW BACK

Single Leg Lift on Mat from Prone (face down) position 

Lie on mat face down, arms out to the side. Lift one leg at a time keeping straight throughout. Point toe.

12 reps. Hold the 12th rep all the way up for a 12 second count. Alternate legs on each set. 3 consecutive sets in a row without break.