DAVE S. TRAINING

Hamstring Stretch/Inner Thigh Stretch with Red Resistance Band

Lie on floor (Supine Position-Face up). Place right foot inside of RED 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.

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

Important to keep shoulders on floor.

Switch

 

Cat Stretch/Reach and Extend

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Reach with right arm underneath left arm close to the floor as far as you can reach to the left. Bring right arm back while placing right hand behind head while twisting right elbow upward.

10 reps. Switch

Glute/Outer Thigh Stretch against wall or column

Sit with hips against wall. Rotate and lift legs straight up wall. Bend right leg, and place right foot bottom against wall while lifting hips. Cross left ankle over right knee. Push left knee toward wall and lower hips. Hold 30 seconds. Switch.

 

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

Hip Stretch - Sit on mat/floor. Bend right leg and bring right foot in towards groin. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 30 seconds. Switch.

IT Band Stretch

Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand and pull in towards left glute. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

Progressive Weight Training

12/12 Protocol all exercises unless otherwise noted

3 consecutive sets each exercise

Hold the 12th rep of each exercise in the hardest position for a 12 second count

Legs

Double Leg Bridge

Face up on floor

Bend both knees

Feet flat on floor

Hold DB on hips

Push off both heels

Raise hips

Dave - 20 pound DB x 12 reps (3 sets)

Kim - (2) 8 pound DB's

Chest

Kettlebell Chest Press on Swiss Ball

Lie face up on swiss ball

Support shoulders and head on ball

Keep hips elevated and feet shoulder width apart for balance

Dave - (2) 12 pound (Red) KB's x 12 reps (3 sets)

Kim (2) 10 pound (Blue) KB's

Upper Back

Total Gym Bent Arm Rows

Adjust bench to 5th hole from bottom

Kneel on Total Gym facing mirror

Pull handles into sternum

12 reps (3 sets)

Kim adjust height to 4th hole

Shoulders

Standing DB Shoulder Press

Hold both DB's at ear level

Press both DB's overhead and angle them in together over top of your head

Bring both DB's down to ear level

Dave - (2) 8 pound DB's x 12 reps (3 sets) Use 5 pound DB's if too heavy

Kim - ( 5 pound DB's

 

Biceps

Standing Kettlebell Curls

Dave - (2) 12 pound (Red) KB's x 12 reps (3 sets)

Kim - (2) 10 pound (Blue) KB's

Triceps

Dumbbell Head Crusher 

Face up on floor

Hold DB with both hands 

Extend arms over chest

Bend arms from elbow to shoulder

Bring DB down just above forehead

Dave - (1) 20 pound DB x 12 reps (3 sets)

Kim -  (1) 12 pound (Red) KB

Abdominals

Crunch with Wrist Weights

Lie on floor face up

Hold arms straight above chest

Lift shoulders off floor slightly engaging middle abs

Return to floor

12 reps (3 sets)

Three Position Crunch with wrist weights

Lie on floor face up

Cross over left knee with right ankle

Hold left hand behind hear

Touch left elbow to right knee x 12 reps (3 sets)

Switch 

Touch right elbow to left knee x 12 reps (3 sets)

Switch

Bring both knees into chest and elevate both feet

Bring both hands behind head

Touch both elbows to both knees x 12 reps (3 sets)

Knee Drops on Floor (Works core, obliques and abs)

Regular Speed Protocol

Lie on floor face up

Arms out to the side

Knees into chest

Elevate feet 12 inches off floor

Lower legs down to the floor without touching on both sides

Keep shoulders on floor throughout

2 pound ankle weights on each leg x 15 reps each way

Front Plank x 1 minute (Elbows and Toes)

Single Leg Lifts

12/12's

Lie down on floor face down

Lift 1 leg at a time up and down pointing toe not touching floor each time

2 pound ankle weights on each leg x 12 reps (3 sets)

Hip Adductors (Inner Thigh)

Lie on floor face up

Arms out to the side

Legs in the air over chest (keep straight)

Open and close legs as far as your flexibility allows

Hold 12th rep legs all the way open

2 pound ankle weights on each leg x 12 reps (3 sets)