CAROLANN D. TRAINING 2

Carolann D. Training at Planet Fitness DAY #1

Use the following protocol for all the exercises listed:

Protocol #1

(10/10’s Protocol)

10 second push or pull, 10 second resist.

LEGS

Exercise #1

Life Fitness Hip Adductor Machine (Inner Thigh)

100 pounds x 10 reps

Exercise #2

Life Fitness Hip Abductor Machine (Outer Thigh)

70 pounds x 10 reps

Exercise #2a

Glute Machine

Set Chest pad to lowest setting

25 pounds x 10 reps

CHEST

Exercise #3 - Life Fitness Machine Chest Press

Seat position #4

10/10’s Protocol

15 pounds x 10 reps

Exercise #4 - Life Fitness Machine Pectoral Fly

Seat position #5

25 pounds x 10 reps

UPPER BACK

Exercise #5

Life Fitness Pull Down Machine

Seat position #4

35 pounds x 10 reps

Exercise #6

Life Fitness Row Machine

Seat position #3

Chest pad position #3

Use side handles

30 pounds x 10 reps

ABDOMINAL

Exercise #7

Cybex Abdominal Machine

Foot post position #1

30 pounds x 10 reps

Exercise #8

Life Fitness Abdominal Crunch Machine

Adjust your body on the machine for comfort.20 pounds x 10 reps

Exercise #9 - Single Leg Alternating Lift on mat

Regular Speed Protocol

(Lie down on mat, face up. Lift both legs 6 inches off mat. Keep legs straight. Start alternating legs up and down 6-8 inches off mat)

20 reps each way

Stretch

Hurdle, Butterfly, Straight Leg, Split

without Resistance Band

Hold each position 30 seconds.

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 touch right toe with both hands.

Switch.

Butterfly. 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.

Straight Leg. Seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Reach out and touch both toes with both hands.

Split. Seated on mat, separate both legs as far as you can. Reach out with both hands and try and touch each toe.