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You may perform cardio on the stationary bike 20-30 minutes before or after weight training or in between weight training days.  

Dynamic Stretching

Stretch 3-4 times per week at home of at BSFC.


#1-Standing Airplane,Fieldgoal,Scarecrow,Wings

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

Fieldgoal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s fieldgoal position

Scarecrow (bend arms 90 degrees)

Rotate (rotate arms 180 degrees forward, keep elbows up, rotate back to scarecrow position) 

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

8 reps 

Try movement with palms out.

#2-Hurdle, Butterfly, Straight Leg, Split

Hold each position 5 seconds.


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. 


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.


Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.


Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 


Monster Kick. Kick right leg as high as you can straight out in front keeping leg straight. Swing right arm at the same time as  the right leg and touch right foot with right hand. Repeat with right leg/left arm. Repeat with right leg/ both arms.


Switch to Left Leg, left arm. Left leg right arm. Left Leg both arms.

5 reps each side


#3 Hip Stretch #1-Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Pull left knee into right shoulder. Hold 30 seconds. Switch.


#4 Hip Stretch #2-Sit on mat. Right leg leg straight out in front of your body. Cross left ankle over right knee. Push left knee down towards mat. Hold 30 seconds. Switch


#5 Standing Quad Stretch

Stand/balance on left leg. Reach down and hold/grab right ankle. Pull upwards toward right glute. Hold 30 seconds. Switch

Progressive Weight Training

Perform 2x a week. Work up to 3 days.

Use the following protocol for the

exercises listed unless otherwise noted.

SIX SHOOTERS Set is performed at

normal speed (2 count push or pull,

4 count resist) rep whereby every sixth

rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resistance) rep. 

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed (2 count push or pull) concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed (4 count resist).

Leg Extension

Crazy 8 Protocol

40 pounds x 8 reps

Leg Curl

Crazy 8 Protocol

40 pounds x 8 reps


Life Fitness Machine Chest Press

Six Shooter Protocol

Adjust seat so handles are positioned below chin and above center of chest.

Hold handles with a wide grip, push with heels of your hand, 2 count out. Keep elbows up. Resist back until you feel a stretch/resistance across the chest, 4 count back.

25 pounds x 12 reps

Upper Back

Life Fitness Machine Pull Down

CRAZY 8 Protocol

Adjust the knee pad so knees are snug and locked into place for set.

Hold bar with a wide overhand grip using the angled part of the bar. 

Pull the bar down to chin level (2 count pull). Resist the weight back until the arms are fully extended (4 count up)

50 pounds x 12 reps


Seated Dumbbell Side Raise

CRAZY 8 Protocol

Stand with feet shoulder width apart.

Hold DB's by your side.

Raise arms (keep straight) out to the side (2 count up) to ear level.

Lower arms back down to side (4 count down)

4 pound DB's x 6 reps


Standing DB Curl

Six Shooter Protocol

Stand with feet shoulder width apart.

Hold DB's by your side, palms in, elbows back.

Left both DB's at one time (2 count up) as far as you can up until you feel the bicep contract. Squeeze the bicep at the top of the movement. 

Lower the DB's back down to the starting position (4 count down)

(2) 10 pound DB's x 12 reps


Life Fitness Cable Push Down 

Six Shooter Protocol

Stand with feet shoulder width apart.

Hold solid angled attachment with both hands, keep both elbows by your side. 

Start movement with forearms parallel to floor.

Push handles down until your arms are fully extended (2 count down)

Bring arms/handle back up until forearms are parallel to floor(4 count resist)

20 pounds x 12 reps


Crunch on Hyper extension Device

Regular Speed Protocol

Adjust pad all the way up.

Position yourself face out with your butt resting on the top pad.

Cross your arms over your chest.

Descend back as far as you can until you feel low back and abdominal resistance.

Ascend back up to starting position.

15 reps


Knee Drop face up on Mat (Do not perform until you feel better lying down face up)

Manual Speed Protocol

Use (2) Dumbbells to support arms.

Lie down on mat, face up with arms straight out to the side perpendicular to your body. Bring both knees into chest while elevating both feet. Start by lowering both knees down to the right side as far as you can without touching floor (2 count down). Raise both knees back up to starting position and continue to lower down to the left side (2 count down). Control both ways feeling the resistance across core, abs, obliques and low back.

12 reps each side (Progress to ankle weights)

Low Back

Hyper Extension on Hyper Extension Device (located across from Captains Chair) Did not perform

Position pad according to your height. Quads/thighs should be supporting your body while you are face down on device. Your upper body should bend at the thighs, not abs. Lower your body down (4 count down) toward floor with both arms crossed over chest. Raise your body back up (2 count up) to starting position and hyperextend slightly at top of movement.

12 reps

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