JOAN P. Training at BSFC

GREEN HIGHLIGHTED EXERCISES INDICATE MOVEMENTS THAT YOU PERFORMED

 

Strength Training: The Right Way

The goal of my strength training program will be to develop overall muscular

strength potentials that is safe, sound, sensible, systematic and applicable to your fitness goals.

 

Begin each set with a goal to complete the number of repetitions listed. The effort must be increasing for every subsequent repetition.

 

Each repetition should be performed in a controlled, deliberate manner where the exercise is performed with appropriate level of intensity and with the minimal involvement of momentum.

 

You should continually contract your target musculature during the raising phase and the lowering phase of each repetition. 

 

The lowering phase of every repetition should be slower than the raising phase. A suggested guide is to raise the involved limbs up (push or pull) in 2 seconds or at a 2 count and lower (resist) them in 4 seconds or a 4 count.

 

Flex the muscle momentarily in the mid-range of each exercise when the muscle is in its “fully contracted position.” Then lower the resistance slowly to the starting position. This is the most difficult way to train; however it is the most productive way to train.

 

When you are able to complete the exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending on the difficulty of the exercise) appropriate may be as little as 1 pound, yet not greater than 10 pounds and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted.

 

Chart your progression, allow ample time to rest and recover between workouts (48 hours). You should change your workout every 8-10 weeks to prevent overtraining and monotony.

 

Use the following protocols for the progressive weight training exercises listed. For best results, perform each progressive weight training workout 3 times a week a “minimum” 60 minutes each day, giving the muscle group trained 1 day rest in between training days. You may stretch before, during and after each exercise and or days off. Cardio may be performed “after” strength training and/or on off days. 

 

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 (resist) rep. 

 

WORKOUT #1

LEGS & CHEST

You may alternate muscle groups. Perform 1 exercise for legs, the 1 exercise for chest.  Make sure you complete all exercises listed. Please train a minimum of 1 hour each session. If you exceed 1 hour, continue.

 

LEGS

Dumbbell Squats

(2) 6 pound DB's x 12 reps (Hold the 12th rep half way down for 12 seconds

3 sets with feet at (2) positions.

Position #1 - Start with feet shoulder width apart.

Hold both DB's on either side of your body, arms straight.

Squat down toward floor until legs are bent 90 degrees.

Keep feet, knees and shoulders in line.

Push off whole foot (toes and heels)

Ascend back up to full straight leg position.

Position #2 - Start with feet wide, point the toes outward.

Hold both DB's in front of your body, in between inner thighs.

Squat down toward floor pointing knees outward.

Keep arms straight.

Push off whole foot (toes and heels)

Ascend back up to full straight leg position.

Hip Adductors (Inner Thigh) CAN BE PERFORMED AT HOME EVERY OTHER DAY

Six Shooter Protocol

Lie back on mat, face up, arms out to the side, legs straight up above chest.

Separate legs (4 count out). Bring legs back together (2 count in).

No weight x 12 reps

Ankle weight  x 6 reps

 

Hip Abductors on Mat (CAN BE PERFORMED AT HOME EVERY OTHER DAY)

(Six Shooter Protocol)

Muscles worked: Outer Thigh (major), Glutes (secondary)

Lie down on mat in side lying position, rest head on floor or arm. Bend bottom leg. Keep top leg straight throughout.

Raise leg up (2 count up) Lower back down to starting position (4 count down) without touching other leg.

No weight x 18 reps each leg

Glute/Outer Thigh Stretch against Wall (CAN BE PERFORMED AT HOME EVERY OTHER DAY)

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.

Karaoke (standing) STRETCH (CAN BE PERFORMED AT HOME EVERY DAY)

Start with arms straight out to the side (Airplane position), feet shoulder width apart, Bring right foot behind the left foot (lean to the left with right arm overhead pushing left and left arm across front of waist pushing right, push right hip out to the right, hold 5 seconds)Bring arms back to Airplane position, touch toes (hold for 5 seconds) Repeat other side. 3 each side.

Hip Stretch (CAN BE PERFORMED AT HOME EVERY DAY)

Sit on mat.

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 20 seconds. Switch.

Cat Stretch/Reach and Extend (CAN BE PERFORMED AT HOME EVERY OTHER DAY)

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

Double Leg Bridge (Works Glutes, Hamstrings, Abs) CAN BE PERFORMED AT HOME EVERY OTHER DAY

Six Shooter Protocol

Hold Dumbbell on hips

Lie face up on mat, push off both heels to elevate hips off mat.

Lower Hips (4 count down) Raise Hips (2 count push)

(lower hips only, do not touch mat) IMPORTANT TO PUSH OFF THE HEEL WITH THE WHOLE FOOT ON MAT.

10 pound DB x 18 reps each leg

 

Life Fitness Leg Extension Machine

Six Shooter Protocol

Adjust seat so knees line up with pivot point on pad you will push off. 

Adjust ankle roller pad where ankle and foot come together.

Keep back against seat, hold handles on side of machine.

25 pounds x 18 reps

 

Standing Quad Stretch (CAN BE PERFORMED AT HOME)

15-30 seconds each leg.

Hold ankle not foot. Keep knees together throughout

 

Life Fitness Machine Leg Curl

Six Shooter Protocol

Adjust seat so pad (pad that holds your knee down) is behind your knee when sitting.

Adjust ankle roller pad to the back of the ankle.

Keep back against back rest. Hold handles.

30 pounds x 18 reps

 

Straight Leg Dead Lift

(2) 8 pound DB's x 18 reps

 

STRETCH

 

Hurdle, Butterfly, Straight Leg, Split

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 thigh. Reach out and touch right toe with both hands. 

 

Do the same for the left leg.

 

Butterfly Stretch (CAN BE PERFORMED AT HOME)

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. 

 

Walking Inch Worms (Did not perform)

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep legs straight) up to hands using small 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 5 sets

 

CHEST

 

Life Fitness Chest Press Machine

Six Shooter Protocol

Position seat so handles are just below chin when using.

Adjust Range of motion to your comfort level.

Keep elbows up throughout movement to isolate chest muscles.

Bring handles back until you feel chest muscles stretch, not shoulder blades. 

Do not arch back, Engage abs and push low back into back rest.

20 pounds x 12 reps

12/12's

10 pounds x 12 reps (3 sets) Hold each 12th rep for 12 second count

Stretch Chest in corner of your home.

Perform Chest Presses in corner of your home. (every other day)

 

Smith Machine Chest Press on Incline Bench

Six Shooter Protocol

Adjust flat bench 45 degrees

Position bench under bar so bar lines up at upper chest when using.

Place self spotter into position for safety (2nd bracket from bottom).

Hold bar between outside lines with small finger.

Keep elbows back toward mirror to isolate chest.

Do not arch back. Engage abs and push low back into bench.

Load 5 pounds to bar x 12 reps

 

Dumbbell Chest Press on Flat Bench

(2) 10 pound DB's x 12 reps

Incline Bench

(2) 8 pound DB's x 12 reps

 

TRX Exercises (All slow controlled repetitions (feel the muscle on each repetition), Strap Handles will be at 2 positions. 

Position (L)=Long 

Position (S)=Short

 

Chest Press (L)

Six Shooter Protocol

Face away from wall at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles, palms down, wider then shoulder width, lower (slow controlled) your body down toward the floor keeping your body straight from your neck to ankles, when you have reached 90 degrees with your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders.

12 reps

 

Dumbbell Pullover

Lie on flat bench face up. Keep both feet on floor.

Hold DB above chest with arms slightly bent.

Lower DB back behind your head until you feel a stretch across abs, lats and shoulders.

Do not bend arms any more or less. Keep locked in bent position throughout.

Bring DB back up to starting position (just over top of chest)

10 pound DB x 12 reps

 

WORKOUT#2

UPPER BACK AND SHOULDERS

 

Upper Back

Life Fitness Machine Cable Pull Down

Wide overhand grip on bar.

Extend/stretch arms all the way up on each rep to feel lat muscle.

Bring bar down to chin level.

35 pounds x 12 reps 

12/12's

35 pounds x 12 reps (Hold each 12th rep for 12 second count at chin)

Life Fitness Machine Cable Row

Keep back vertical throughout.

Pull handle into sternum, keep elbows pointed back and against torso.

Squeeze shoulder blades together when holding.

25 pounds x 12 reps

 

TRX Inverted Row (S) Face wall inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (2 second count up) keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top (hold 8 second count), descend back down to the starting position (4 second count down) extending your arms straight on each rep and turning the handles back to palm down position on each rep. Muscles worked upper back, biceps, core, shoulders.

12 reps

 

Dumbbell Row on Incline Bench

Adjust flat bench SO YOU CAN REACH DB'S when in position face down on bench.

Place both DB’s on floor underneath top or elevated side of bench. 

Kneel on bench (face down) with one knee on bench and on leg on floor, or both knees on bench, whatever feels more comfortable for you. 

Reach down and grab both DB’s.

Keep palms in.

Pull both DB’s up. (2 second count)

Squeeze shoulder blades together. (hold 8 seconds)

Resist/lower DB’s back down to floor extending arms straight.

(2) 8  pound DB’s x 12 reps

 

Assisted Chin Up 

Use wide grip top handles

Kneel on pad, careful getting on. Hold top handles before kneeling.

Pull yourself up and resist/extend back down until arms are fully extended.

60 pounds x 15 (regular speed reps)

STRETCH

Forward Lunge, Lean, Reach, Twist 

From the lunge position with R. knee touching mat, L. leg out in front, lean forward chest vertical and forward with both arms at your side (hold), reach up and raise arms overhead tilt head backward, slightly arch back (hold), bring left arm inside left thigh, bring right arm up and twist to the right as far as you can (hold). Hold each position 5 seconds x 3 each leg. 

 

Shoulders

Seated DB Shoulder Press

Incline any flat bench so back rest is vertical.

When seated on bench, make sure low back is against back rest and not arched.

Hold both DB’s at ear level, palms forward.

Press overhead (2 second count up) and angle both DB’s over top of your head, almost touching.

Bring both DB’s back down (4 second count) to ear level. Hold. (8 second count)

(2) 5 pound DB's x 12 reps

 

Standing DB Side Raise (Can be performed at home every other day)

Stand with feet shoulder width apart.

Hold both DB’s by your side, palms in. Raise arms (keep straight) out to the side (2 second count up) until parallel to floor.

Lower DB’s back down (4 second count) to starting position.

(2) 5 pound DB’s x 12 reps

12/12's

3 pound DB's x 12 reps (Hold each 12th rep for 12 second count at ear level)

Got 2 sets

 

Standing DB Front Raise

Stand with feet shoulder width apart. Hold both DB’s by your side, arms straight.

Lift both DB’s (2 second count up) straight out in front of you until at ear level. Hold, arms straight (8 second count). Lower back down (4 second count) to starting position.

(2) 3 pound DB’s x 12 reps

 

Reverse Fly on Incline Bench

Position any bench to 30 degree angle.

Place both DB’s on floor underneath top or elevated side of bench. 

Lie down on bench face down, kneeling on bench with both knees.

You may kneel with one leg on bench, one leg on floor for balance, either way.

Reach down and lift both DB’s keeping both arms straight, palms in. Lift both DB’s (2 second count up) out to the side until arms are parallel to floor. Hold (8 second count). Lower DB’s back down to starting position (4 second count down).

(2) 3 pound DB’s x 12 reps

 

Standing Airplane, Field-Goal, Scarecrow, Wings (CAN BE PERFORMED AT HOME EVERY OTHER DAY)

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

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 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)

(2) 3/4 pound hand weights each hand x 8 reps

 

WORKOUT #3 BICEPS & TRICEPS 

 

BICEPS

 Standing Dumbbell Curl (May be done at home every other day)

Stand with feet shoulder width apart. Hold DB's palms up. Keep elbows back. Squeeze bicep at top of movement. Extend arms all the way down at bottom of movement. 

(2) 8 pound DB's  x 12 reps (try 10 pound DB's, a little too heavy)

 

12/12's

Started with 8 pound DB's

Finished with 4 pound DB's 

 

Incline Dumbbell Curl (on incline bench)

Adjust flat bench to 45 degree angle. Sit on bench supine position (face up). Hold DB’s with each hand palms in. Let arms extend all the way back, fully extended and straight. Keep head on bench. Lift both DB’s keeping elbows back as far as you can. Squeeze bicep at top of movement. Bring both DB’s back down to the starting position fully extending arms straight.

(2) 6 pound DB’s x 12 reps

 

Bicep Cable Curl on Life Fitness Multi Purpose Cable Device

Adjust both sides of pulley system to the lowest position. Attach short strap handle to each pulley. Stand in center of device, with both arms straight and directly across from pulley system. Reach down and grab both handles palms up. Keep both elbows back while lifting. Squeeze bicep at top of movement.

5 pounds each side x 12 reps.

 

TRICEPS

Cable Push Down on Life Fitness Machine Multi Cable Device

Position pulley device all the way up.

Use  angled bar attachment.  Start with arms parallel to floor and keep elbows back throughout. Push weight/handle down toward floor until arms are fully extended. Resist weight back until arms are parallel to floor.

17.5 pounds x 12 reps

12/12's

15 pounds x 12 reps (Hold each 12th rep for 12 second count half way up)

Dumbbell Head Crusher on Flat Bench

Lie down on flat bench (supine position) face up. Hold DB with both hands directly over your upper chest. Bend arms from elbow to hands lowering DB to directly above forehead. Push back up to starting position extending arms straight.

(1) 8 pound DB x 12 reps

 

Assisted Dips on Life Fitness Dip Machine

Manual Speed Protocol

Adjust handles to narrow position. Kneel on green pad while holding handles with both hands. Keep elbows back while you descend downward until arms (from shoulder to elbow) are almost parallel to floor. Push back up to starting position. 

60 pounds x 15 reps

 

Bent Over Dumbbell Kick Back (May be done at home every other day)

Manual Speed Protocol or regular speed

Bend forward, slightly bend both knees. Keep weight on legs, not lower back. Lift both elbows up by your side until arm from shoulder to elbow is parallel to floor. Push both DB’s back behind your torso and twist both DB’s palms up each rep. Keep elbow up throughout movement. 

(2) 3 pound DB’s x 15 reps

 

CORE

 

Decline Sit Up (on decline bench) This is the movement you felt in you oblique.

Manual Speed

Position both arms over chest. Lift upper body off bench and try to touch both elbows to both knees. Lower yourself back down touching both shoulders to bench. 

 (4) hand weights each hand (3/4 pound) x 15 reps

12/12's

No weight x 12 reps

Got 1 set w/hold 

Got 1 set without

Felt low back strain

Crunches on Mat face Up (CAN BE DONE AT HOME EVERY OTHER DAY)

Bring knees into chest, elevate feet

Loosely hold hands at side of head

Touch both elbows to both knees

20 reps

Try same movement by reaching with arms around both knees

20 reps

12/12's

3 sets (no weight)

 

Captains Chair Bent Knee Raise (Low Abs)

Step up on foot post. Place both forearms on pads. Hold handles. Suspend both feet until you are hanging and suported with your upper body. Bring both knees up to chest. Extend back down until fully straight.

No weight x 12 reps

12/12's 

No weight x 12 (Hold each 12th rep for 12 second count half way up)

Got 1 set

 

Hyper Extension (Use Hyper Extension Device) {Low Back}

Adjust pads according to your height. Position your body face down on pads. Quads should be supporting your body, not your abdominals. Cross arms over chest. Lower your body down as far as you can. Raise back up to starting position arching the back slightly at top of movement.

(4) Hand weights (3/4 pounds)x 12 reps

12/12's

No weight x 12 reps

 

Side Pull (Use Hyper Extension Device) Obliques

Adjust pads according to your height. Position your body side position (on right side). Right hip should be supporting your position. Stack both feet against lower pad on device and keep both legs straight throughout. Let you right arm hang straight down over side of device. Keep left arm along side of your body. Lower your body down to the right as far as you can. Let your left arm slide along the left side of your body. Raise yourself back up to the starting position and try to touch your left knee with your left hand. Switch.

(2) hand weight each hand x 12 reps each side

 

Low Abdominal Exercises on Mat (CAN BE DONE AT HOME EVERY OTHER DAY)

Manual Speed Protocol

Single Leg Alternating Lifts {Point Toe}

Crossover Sizzors {Point Toe}

Elbow to Knee Bicycles

In/Up/Lower {Point Toe}

15 reps each exercise

 

Standing Dumbbell Side Pull (Obliques) {Perform 2x}

Manual Speed Protocol

Stand with feet together. Hold DB in with R. hand/arm at your side and keeping arm straight. Lean toward left side of your body and try to touch left knee with left hand. You should feel a stretch a cross your R. oblique. Lean toward right side and try to touch R. DB hand to R. knee. You should feel a stretch across left oblique. Switch.

1 - 15 pound DB x 15 reps each side

 

Single Leg Lifts on Mat (Low Back) Point Toe (CAN BE DONE AT HOME EVERY OTHER DAY)

Manual Speed Protocol

Lie down on mat prone position (face down)

Arms under your chin to support head. Lift one leg (keep straight) at a time pointing toe while lifting. Lower back down to floor not touching mat. Switch.

Ankle weights on each leg x 15 reps each leg

12/12's

3 sets (no weight)

 

Hip Raises on Mat (Obliques) {Perform 2x} CAN BDE DONE AT HOME EVERY OTHER DAY

Manual Speed Protocol

Position your body side lying on R. side on mat. Support your body with right forearm. Make sure your R. elbow is directly below your R. shoulder. Keep both feet stacked. Place left hand on top of left leg. Lift hips off mat engaging obliques. Lower back down toward mat, not touching. Switch.

15 reps each side.

 

Pointer Dogs on Mat (Low Back) 

Manual Speed Protocol

Position your body on mat face down, straight arms and kneeling. Lift R. arm out in front until parallel to floor while lifting L. leg until parallel to floor. Pause. Bring R. elbow and L. knee down and touch underneath your  upper torso. Switch.

No weight x 15 reps each side

Hamstring Stretch/Inner Thigh Stretch with Resistance Band (Can be done at home every day)

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of 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.

Cable Rotations

12/12's

7.5 pounds x 12 reps

Got 2 sets