PATRICIA L. TRAINING at BSFC

PERFORM 2X PER WEEK  NEVER 2 DAYS IN A ROW.

IF YOU HAVE ANY QUESTIONS ABOUT ANY OF THE EXERCISES, PLEASE ASK ME. I WILL HELP YOU.

IF YOU ARE TRAINING AND I AM NOT AT THE GYM, YOU MAY TEXT ME AT 484-571-9081 FOR ASSISTANCE.

ALL MOVEMENTS REQUIRE PROPER FORM....

....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.

BEGIN EACH SET WITH A GOAL TO COMPLETE THE NUMBER OF REPETITIONS LISTED. THE EFFORT MUST BE INCREASING FOR EVERY SUBSEQUENT REPETITION.

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.

 

Your abdominal muscles are the key to stabilizing your lower back. When your abdominal muscles are relaxed, your back has a tendency to arch. Throughout the pressing movements when lying on your back or seated against a back rest, engage your abdominal muscles by feeling a connection between the lower ribs and the top of your pelvis. Simultaneously feel a connection between your belly button and your spine. To help your abdominal muscles function properly, coordinate your lifting with your breathing. Exhale as you press the weight away from your body, and inhale as you return the weight to the starting position.

If you're muscles are engaged and you still arch your back, you might be lifting too much weight. If the muscles cannot cope with the weight, the other muscles in your lower back kick in to help out. These muscles create the arch in your back. Reduce the weight until you reach an amount that you can lift while maintaining proper form.

Cardiovascular exercises (Treadmill, Elliptical, Rower, Bike) should be performed after your resistance weight training exercises. or on days you are not resistance weight training.

 

You should change your workout every 8-10 weeks to prevent overtraining and monotony.

PLEASE WIPE DOWN THE EQUIPMENT AND MATS AFTER YOU COMPLETED YOUR TRAINING. YOU CAN FIND THE WIPES NEXT TO THE WATER FOUNTAIN ON THE FIRST FLOOR, NEXT TO THE TRASH CANS IN THE CARDIO AREA AND IN THE BIG GROUP FITNESS AREA ON THE SECOND FLOOR. 

PLEASE DRING 12 OUNCES OF WATER DURING YOUR TRAINING.

 

Resistance Weight Training Exercises

Second Floor Equipment (mats, ankle weights)

Exercise #1

Hip Abductor on Mat

Side lying position, bend bottom leg, keep top leg straight.

Lift top leg, do not touch or rest on descent.

(1) ankle weight each leg x 15 repetitions each side (Ankle weights are located in the cabinet in the corner of the group fitness room)

Exercise #2

Push Up (Standard on toes) 3 {YOUR GOAL IS 15}

Push Up (on knees) 15 {YOUR GOAL IS TO NO LONGER PERFORM PUSHUPS ON YOUR KNEES}

Kneel on mat/floor. Place hands on floor wider than shoulder width.

Lower/resist body down toward floor keeping chest in line with where hands are placed.

3 sets, 5 repetitions each set 

Exercise #3

Squats on Flat Bench

Stand with feet shoulder width apart

Squat down to seated position on the flat bench. Rest your body on the bench before standing up. Push off whole foot.

Keep arms by your side.

15 reps (Progress by holding (2) 5 pound DB's with each hand.

Exercise #4

Did not perform, hurt neck.

Abdominal Crunch on Mat/Floor

Face Up

Cross both arms over front of chest

Bend both legs keeping bottoms of feet on floor/mat

Raise body/shoulders off mat/floor

Descend back engaging abs

25 repetitions

Exercise #5

Single Leg Bridge on Mat

Lie face up on mat, cross R. ankle over L. knee.

Push off left heel raising hips/Glutes off mat

Do not rest or touch mat on descent.

15 repetitions each leg

 

Exercise #6

Hip Raise on Mat

Manual Speed Protocol

Side lying position, R. side down

Make sure R. elbow is directly below R. shoulder

Stack both feet/legs

Lift hip off mat as far as you can

Descent back down to mat, not touching

10 reps each side

Exercise #7

Hip Adductors {Inner Thigh} 

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

Separate legs, Bring legs back together

(1) ankle weight each leg x 15 repetitions

Exercise #8

Pointer Dogs on Mat {Low Back} 

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

Exercise #9

Knee Drops on Mat Face Up

Arms out to the side

Bring knees into chest

Elevate feet

Bring both knees down to one side, do not touch mat

Bring both knees back up to center, then bring them down to other side not touching mat

15 reps each side (Progress by attaching (1) ankle weight to each leg)

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.

Exercise #10

Glute/Leg Kick Back 

Kneel on mat/floor with forearms on floor

Bring R. knee in toward chest and kick R. leg straight back and up as far as you can

Repeat

(1) ankle weight each leg x 15 repetitions each leg

Exercise #11

Low Abdominal Exercises

A. Single Leg Alternating Lifts

Face up on mat/floor

Arms by your side

Legs straight and on floor/mat

Lift each leg individually up and down, flutter kick without touching floor

15 repetitions each leg

B. Crossover Sizzors

Face up on mat/floor

Arms by your side

Legs straight and on floor/mat

Lift both legs 8 inches off floor/mat

Cross each leg over/under bringing legs as far as you can apart

15 crossovers each leg

C. In/Up/Lower

Face up on mat/floor

Arms by your side

Legs straight and on floor/mat

Bring both knees into chest

Raise both legs straight up

Bring both legs straight down without touching floor

15 repetitions

STRETCHES

#1 - Hurdle, Butterfly, Straight Leg, Split

without Resistance Band

Hold each position 30 seconds.

 

Hurdle

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 touch right toe with both hands. 

 

Switch.

 

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, extend both legs straight out in front of you on mat, toes pointed up. Reach out and touch both toes with both hands. 

 

Split. Seated on mat, separate both legs as far as you can. Reach out with both hands and try and touch each toe. 

#2 -

Quad Stretch with Resistance Band

Lie down on mat (Prone Position - Face down). Bend right leg 90 degrees. Keep left leg straight. Place band around right foot. Reach back over your body and grab band pulling it over your head while stretching quad. Hold 30 seconds. Switch.

Resistance Weight Training Exercises

First Floor Equipment (Machines)

Exercise #1 - Life Fitness Machine Chest Press

Adjust seat so handles are at upper chest height.

Keep elbows up. Bring weight/handles back until you feel the resistance across the upper chest.

10 pounds x 15 repetitions (Use to 5 pound black "add on weight" to increase resistance.

Exercise #2 - Life Fitness Machine Pull Down

Narrow grip on the handle so you can reach bar.

Bring handle down to chin level.

Resist weight back up until arms are fully extended.

45 pounds x 15 reps

Exercise #3 - Seated Dumbbell Shoulder Press

Use any bench. Adjust bench back rest to vertical position. 

Press both DB's overhead and angle them together at the top of the movement. Bring both DB's down to ear level.

(2) 5 pound DB's x 15 reps

Exercise #4 - Standing Dumbbell Curl

Hold one DB in each hand with palms facing inward. While keeping both elbow back, curl (lift) both DB's up while squeezing both biceps at the top of the movement. Resist weight back down to starting position extending both arms straight at bottom of movement.

(2) 6 pound DB's x 15 repetitions

Exercise #5 - Bench Dips

Sit sideways on any flat bench. Place both hands on side of bench just outside your upper torso. Keep both legs bent and out in front 90 degrees. Slowly move off bench until you are supporting your body with your arms. Lower your body down toward floor until your arms are bent 90 degrees. Keep elbows pointed straight back. Press back up to starting position.

15 repetitions