JIM G. JR. TRAINING

CARDIO/STRENGTH/FLEXIBILITY PROTOCOL

Everfit Gym and LA Fitness

Use any cardio equipment at LA Fitness

 

Leg Series

1 Minute Ski Row

1 Minute Leg Press (Load 90 pounds)

1 Minute Standing Quad Stretch (30/30)

45 Second Break

 

Chest Series

1 Minute Fan Bike

1 Minute Chest Press (Load 30 pounds)

1 Minute Hurdle, Butterfly, Straight Leg Stretch

45 Second Break

 

Upper Back Series

1 Minute High Knee/Butt Kick (30/30)

1 Minute Cable Pull Down (60 pounds)

1 Minute Low Back/Hip/Oblique Stretch

45 Second Break

 

Shoulder Series

1 Minute Seated Rower

1 Minute Medicine Ball Press (12 pounds)

1 Minute Rotator Cuff Stretch (2) 5 pound DB's

45 Second Break

 

Biceps Series

1 Minute Elliptical

1 Minute Standing DB Hammer Curl (2) 10 pound DB's

1 Minute Supine Scorpion Stretch (30/30)

45 Second Break

 

Triceps Series

1 Minute Treadmill

1 Minute Behind the Neck Overhead Extension (12 pound Medicine Ball)

1 Minute Prone Scorpion Stretch (30/30)

45 Second Break

 

Abdominal Series

1 Minute Heavy Bag/Box

1 Minute Crunch w/MB held Over Chest (12 pounds)

1 Minute Supine (lie on ball Face up) Stability Ball

45 Second Break

 

Oblique Series

1 Minute Blade (20/20/20) Side/Front/Overhead

1 Minute DB Side Pull (30/30) (30 pound DB)

1 Minute Standing Karaoke Stretch (30/30)

45 Minute Break

 

Low Back Series

1 Minute Slip/Speed Ball

1 Minute Stability Ball Hyper Extension

1 Minute Foam Roll (20/20/20) Upper/Middle/Lower

Break

STRETCH INSTRUCTIONS

Stretch #1

Hurdle, Butterfly, Straight Leg, Split Stretch

Hold each position 15 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 try and pull right toe with both hands. 

Switch.

 

Butterfly. 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. Extend both legs straight out in front of you on mat, toes pointed up. Reach out and pull both toes with both hands. 

 

Split. Separate both legs as far as you can. Let the band pull your body forward. Reach out and touch each toe with each hand without bending legs.

 

Stretch #2

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

Stretch #3

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 (use a 15 second count down) the right leg to the left across your body and down aiming the right foot toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

Stretch #4

Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds.

Stretch #5

Karaoke (Standing)

Start in standing position with feet shoulder width apart, arms straight out to the side, parallel to the floor, palms down (this arm position is called the Airplane position). 

 

Step and bring right foot/leg behind the left foot/leg. (lean to the left with right arm crossing over your head pushing to the left) and left arm across front of your body (pushing to the right). Push right hip out to the right (stretching obliques), hold 5 seconds. 

 

Bring arms back out to the Airplane position, hold 5 seconds. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 5 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart) 3 repetitions. (Switch)