Chef Shawn Training 8/29/17

Please perform the following exercises 3x a week. Please allow 48 hours in between training. Please hydrate often during training drinking a minimum of 12 ounces in the hour you train. You may drink Vitamin Water Zero (available at Berwyn Squash Club) right after training. Do not workout without eating. You may eat a 90 minutes prior to training if you consume your protein and carbohydrate or you may eat fruit (banana, strawberries, Cantaloupe) 30 minutes prior to training. Change workout in 6-8 weeks after we reacess your progress. Awesome job with your training on 8/29/17. Stretch for soreness.

Perform the following exercises as indicated using the 12/12 Protocol.

12 regular speed reps, holding the 12th rep for 12 seconds.

Perform 3 sets consecutively

 

Legs

Exercise #1

(Second floor group fitness room)

Double Leg Bridge on Mat

Lie down on mat face up, legs bent, both feet on mat, arms at you side. Raise both hips off floor pushing off heels. Squeeze glutes at top of movement.

Hold 12th rep for 12 seconds and squeeze throughout. After you master 3 sets, increase to 5 sets. After you master 5 sets, hold a 15 pound dumbbell on hips and use for resistance.

 

Exercise #2

(First floor weight room)

Life Fitness Machine Leg Extension

Adjust seat and ankle pad accordingly.

Pad on ankle should line up where foot and ankle join. Try “L”

Adjust range of motion to second hole from top.

35 pounds x 12 reps. Hold 12th rep all the way up/legs straight out in front. (3 sets) 

 

Chest

Exercise #3

(First floor weight room) 

Life Fitness Machine Chest Press (seated)

Adjust seat (no number on seat adjustment) so handles are positioned between chin and nipples. Adjust range of motion to last hole so you get a stretch across the chest on each rep. Keep elbows up throughout.

55 pounds x 12 reps (Hold the 12th rep for a 12 second count fully extended with elbows slightly bent) 3 sets

 

Exercise #4

(First floor weight room) 

Life Fitness Machine Flat Bench Press (lying down)

Line up bench so bar is between chin and nipples. Hold bar with middle finger on outside line for hand spacing. Load 20 pounds to bar x 12 reps. Hold the 12th rep for a 12 second count with arms fully extended and elbows slightly bent. 

(3 sets)

 

Upper Back

Exercise #5

(First floor weight room) 

Life Fitness Machine Pull Down (wide grip)

60 pounds x 12 reps (Hold the bar on 12th rep for a 12 second count at chin level. You may also hold the 12th rep with your arms fully extended) 3 sets

Exercise #6

(First floor weight room) 

Life Fitness Machine Cable Row

Keep back straight on your pull in. You may stretch forward on the resistance rep all the way forward. Hold the 12th rep handles all the way in at sternum level for a 12 second count.

45 pounds x 12 reps (3 sets)

 

 

Shoulders

Exercise #7

(First floor weight room) 

Life Fitness Machine Shoulder Press

Adjust seat to position #8. Use front handles.

20 pounds x 12 reps (Hold the 12th rep for a 12 second count arms extended overhead, elbows slightly bent) 

3 sets

 

Exercise #8

Standing Dumbbell Side Raise

(First floor weight room)

Start with arms at your side, keep straight throughout and raise both at one time up to ear level. 

(2) 3 pound DB’s x 12 reps.

Hold the 12th rep for a 12 second count at ear level. (3 sets)

 

Biceps

Exercise #9

Standing Dumbbell Bicep Curl

(First floor weight room or Second floor group fitness room)

Keep elbows back and palms in throughout. Lift both at one time

  1. 10 pound DB’s x 12 reps (Hold the 12th rep for a 12 second count all the way up squeezing the bicep throughout. 3 sets

 

Triceps

Exercise #10

Cable Tricep Push Down on Life Fitness Multi Purpose Cable Machine) Use angled solid bar attachment with pulley system all the way up)

(First floor weight room)

Keep elbows back throughout. Start with forearms parallel to floor. Extend arms fully straight on movement down.

20 pounds x 12 reps (Hold the 12th rep with forearms parallel to floor for a 12 second count. 3 sets

Core

Exercise #11

Abdominal Crunch on Mat

 

Lie down face up on mat, cross over front of chest with both arms, raise upper body slightly off mat. Hold the 12th rep with your shoulders slightly off floor for a 12 second count engaging abs. 3 sets

Exercise #12

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

Keep leg straight throughout. 

12 reps. Hold the 12th rep all the way up for a 12 second count. Alternate legs on each set. (3 sets)

Perform the following exercises as indicated using Manual Speed Protocol without holding.

 

Exercise #13

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.

 

Exercise #14

Hyper Extension Device (Hyper Extension Exercise)

(Second floor area outside of group fitness room)

Adjust pad according to comfort. Position body face down on device. Cross over chest with both arms. Lift your body as far as you can arching the back at top of movement. Return to starting/fully extended position at bottom of movement.

15 reps

 

Exercise #15

Hyper Extension Device (Crunch Exercise)

(Second floor area outside of group fitness room)

Adjust pad all the way up. Position body facing out on device. Raise hands in the air above chest. Lean back as far as you can arching the back slightly keeping arms straight and pointed up throughout. Use abdominal muscles to rise back up to starting position. 15 reps

 

Exercise #16

Standing Dumbbell Side Pull

(First floor weight room or Second floor group fitness room)

Stand with both feet together. Hold DB in right hand. Keep arms straight throughout. Lean to the side and try to touch your right knee with the hand holding the DB. Then lean to the other side and try to touch your left knee with your left hand. Side to side.

15 reps each side

Perform the following exercises 2x each in the order listed.

Life Fitness Machine Chest Press

Set #1 - 40 pounds x 10 reps

Set #2 - 55 pounds x 8 reps

Set #3 - 70 pounds x 6 reps

Set #4 - 55 pounds x 8 reps

Set #5 - 40 pounds x 10 reps

Life Fitness Machine Leg Press

Set #1 - 70 pounds x 10 reps

Set #2 - 90 pounds x 8 reps

Set #3 - 110 pounds x 6 reps

Set #4 - 90 pounds x 8 reps

Set #5 - 70 pounds x 10 reps

 

Life Fitness Machine Pull Down 

Set #1 - 60 pounds x 10 reps

Set #2 - 75 pounds x 8 reps

Set #3 - 90 pounds x 6 reps

Set #4 - 75 pounds x 8 reps

Set #5 - 60 pounds x 10 reps

Abdominal Crunch on Hyper Extension Device

Adjust pad all the way up, face up

Set #1 - No weight x 10 reps (cross both arms over chest)

Set #2 - 10 pound DB x 8 reps (hold DB against chest)

Set #3 - 15 pound DB x 6 reps

Set #4 - 10 pound DB x 8 reps

Set #5 - No weight x 10 reps

Stretch

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 (15 second count down) the right leg down aiming toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

Hurdle, Butterfly, Straight Leg, Split

with or without Resistance Band

Hold each position 5 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 thigh. Reach out and touch right toe with both hands using the band to pull you forward. If not using a band, just reach out and touch your tight toe with both hands.

 

Do the same for the left leg.

 

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. Use band to pull you forward or if not using band just reach out with both hands over both feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands. Use band to pull you forward ot just reach out without band.

 

Split. Seated on mat, separate both legs as far as you can, reach out and touch each toe with each hand without band or reach out in front with both arms as far as you can with band until you feel inner thigh and hamstring stretch.

Cardio

Incumbent Bike

15 minutes first week

20 minutes second week

25 minutes third week

30 minutes fourth week