JESSICA A. TRAINING

 

Exercises for OBLIQUES, RIB CAGE, SERRATUS

 

Serratus is a muscle that originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula.

 

#1 Deep Shrug 

Get on parallel bars as you would to do dips. Keeping a slight bend in your elbows, let your body sink down between your shoulders. (it will look like you are shrugging) and then spread your shoulders

and rise as much as you can. Your arms should not move. 10-20 reps

 

#2 Dumbbell Pullover

Lie down on flat bench face up. Hold a 10 or 12 pound dumbbell directly over your chest with your arms slightly bent. Lower the dumbbell slowly behind your head (keeping your arms locked in the bent position) to a fully stretched position. You should feel your rib cage, serratus, abs and lats stretch. Bring the dumbbell back up to the starting position directly over the chest. 10-20 slow controlled reps.

 

#3 Supine Knee Drops

Lie down on mat face up, arms out to the side, palms down. Bring knees into chest and elevate feet. Slowly lower both knees (keep knees together and feet out in front) to the floor (not touching) on the left side while keeping both shoulders on the mat. Go back to the starting position and lower to the right. Progress to holding a 2 pound dumbbell between feet. 10-20 reps

 

 

 

JESSICA A. TRAINING

 

LEGS, CHEST, BICEPS, ABS

 

Strength Training: The Right Way

The goal of the 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.

 

The lowering phase of every repetition should be slower than the raising phase. A suggested guide is use a 2 second push or pull (concentric) and a 4 second resist (eccentric).

 

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. 

 

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 2.5 pounds, 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. You should change your workout in 8 weeks to prevent overtraining and monotony.

 

Please use the following protocols for the exercises listed:

 

Protocol #1

SEVEN-UP-SETS Single set whereby a 30-45 second isometric contraction is front/back loaded in the fully contracted position and pre/proceeded by seven “normal-speed reps. 

 

Protocol #2

MAX SET-Single set whereby a 1RM poundage is held 60 seconds statically in the fully contracted position, the weight is reduced 40-50% and performed normally for the prescribed rep range. 

 

Exercise #1-Life Fitness Machine Hip Abductor (outer thigh)

Protocol #1

130 pounds x 45 second hold

130 pounds x 7 reps (2 count push, 4 count resist)

130 pounds x 45 second hold

Second Set (regular speed)

145 pounds x 5 reps

135 pounds x 10 reps

130 pounds x 5 reps

 

Exercise #2-Life Fitness Machine Hip Adductor (inner thigh)

Protocol #1

155 pounds x 45 second hold

155 pounds x 7 reps (2 count push, 4 count resist)

155 pounds x 45 second hold

 

Second Set (regular speed)

140 pounds x 10 reps

 

Exercise #3-Double Leg Bridge (Shoulders On Bench, feet on floor)

Protocol #2

55 pounds x 1 minute hold

55 pounds x 10 regular speed reps

 

Exercise #4-Split Lunge on Mat

15 pound DB x 15 reps each leg

Second Set 10 pound DB x 20 reps each leg

 

Exercise #5-Flex Machine Vertical Chest Press

Protocol #1

60 pounds x 35 second hold

60 pounds x 7 reps (2 count push, 4 count resist)

60 pounds x 35 second hold

 

Exercise #6-Flex Machine Chest Fly

Protocol #1

50 pounds x 35 second hold

50 pounds x 7 reps (2 count push, 4 count resist)

50 pounds x 35 second hold

 

Exercise #7-Hammer Strength Machine Chest Press

Protocol #1

30 pounds x 35 second hold

30 pounds x 7 reps

30 pounds x 35 second hold

 

Exercise #8-Standing Barbell Bicep Curl

Protocol #1

25 pounds x 35 second hold

25 pounds x 7 reps (2 count curl, 4 count resist)

25 pounds x 35 second hold

 

Exercise #9-Standing Dumbbell Hammer Curl

Protocol #1

12 pound DB’s x 35 second hold

10 pound DB’s x 7 reps (2 count curl, 4 count resist)

10 pound DB’s x 35 second hold

 

Exercise #10 

Standing Cable Curl (use the multi cable machine in the middle of the gym floor with a straight bar attachment)

Protocol #2

10 pounds x 1 minute hold (use lighter straight bar-15 pounds) 

5 pounds x 6 reps (use lighter straight bar-10 pounds)

 

Exercise #11-Cybex Ab Machine (do not hold weight too far back if you feel discomfort in low back) Keep same weight until you feel comfortable with more)

Protocol #1

55 pounds x 35 second hold

40 pounds x 7 reps (2 count push, 4 count resist)

55 pounds x 35 second hold

 

Exercise #12-Bent Knee Raise

Protocol #1

2 pound DB x 35 second hold

2 pound DB x 7 reps (2 count pull, 4 count resist)

2 pound DB x 35 second hold

 

Exercise #13-AbBench Machine

Protocol #2 

15 pounds x 1 minute hold

10 pounds x 6 reps

 

Exercise #14-Front Plank Hold x 1 minute (increase each time you perform by 10 seconds)

 

Exercise #15-Leg Lift on Mat

Protocol #2

0 pounds x 1 minute

0 pounds x 6 reps

 

Exercise #16-Abflexor (machine on first floor) You may omit if you cannot lift weight on your own.

10 pounds x 1 minute hold

10 pounds x 6 reps

 

Exercise #17-Crunch on Hyper Extension Device (next to desk)

Arms in air.

10 pounds x 15 regular speed reps, 2x

 

Exercise #18-Abcoaster

2.5 pounds x 20 second hold in fully contracted position, 3x

 

Exercise #19-Hammer Strength Machine Ab Crunch

10 pounds x 50 reps (make sure seat is all the way up, pull with feet as well as arms)

 

Exercise #20-Cybex Machine Leg Extension

Protocol #1

40 pounds x 45 second hold

40 pounds x 7 reps

40 pounds x 45 second hold

 

Exercise #21-Life Fitness Machine Leg Curl Extension

Protocol #1

35 pounds x 45 second hold

25 pounds x 7 reps

25 pounds x 45 second hold

 

Exercise #22-Cybex Machine Hip Adductor

Protocol #1

60 pounds x 45 second hold

60 pounds x 7 reps

60 pounds x 45 second hold

 

Exercise #23-Flat Bench Dumbbell Press/Leg Lift

Press Dumbbells and lift legs at the same time

12 pounds DB’s x 15 reps

 

Exercise #24-Dumbbell Squat/Dumbbell Curl

12 pound DB’s x 15 reps

(after full squat, curl dumbbells after each squat)

 

Exercise #25-Captains Chair Exercises for Low Abs (all regular speed reps)

Bent Knee Raise x 10 reps (hold last rep 5 seconds)

Straight Leg Lift x 10 reps

Kickouts x 10 reps

Half Lift x 10 reps

Side Lift x 10 reps each side

 

Exercise #26-Roman Chair Sir Up x 25 regular speed reps. (keep legs straight, cross arms over chest)

 

Exercise #27-Abcoaster

5 reps, hold each rep 10 seconds

 

Exercise #28-Decline Sit Up on Decline Bench

10 pounds x 15 reps (regular speed)

 

Exercise #29-Standing Bicep Curl

20 pound barbell 

5 full reps

5 half up reps

5 half down reps

5 full reps

 

Exercise 30-Hammer Strength Machine Chest Press

Right, Left, Both Protocol

20 pounds x 10 reps

 

Exercise #31-Smith Machine Chest Press/Leg Lift (press weight up and raise legs at the same time)

Load 10 pounds x 15 reps

 

Exercise #32-Freemotion Machine Squat

60 pounds x 15 regular speed reps

 

Exercise #33-Hammer Strength Leg Press

Protocol #1

45 pounds x 45 second hold

45 pounds x 7 reps

45 ponds x 45 second hold

 

Exercise #34-Standing Calf Raise

2 count push, 4 count resist

45 pounds x 10 reps

60 pounds x 8 reps

75 pounds x 6 reps

 

 

JESSICA A. TRAINING

 

UPPER BACK, SHOULDERS, TRICEPS, LOW BACK, OBLIQUES

 

Protocol #1

SEVEN-UP-SETS Single set whereby a 30-45 second isometric contraction is front/back loaded in the fully contracted position and pre/proceeded by seven “normal-speed reps. 

 

Upper Back

Exercise #1-Icarian Machine Pull Down (located across from the free weight bench press area)

Protocol #1 

70 pounds x 35 second hold (hold weight as far down as possible, close to chest)

60 pounds x 7 reps (2 count pull, 4 count resist)

60 pounds x 35 second hold

also complete 50 regular speed reps as follows

50 pounds x 20

40 pounds x 30

 

Exercise #2-Icarian Machine Row (located against window, next to the Life Fitness Multi Purpose Cable Machine and leaning calf raise machine)

60 pounds x 35 second hold (hold weight as far back as you can pull, squeeze shoulder blades together)

60 pounds x 7 reps (2 count pull, 4 count resist)

60 pounds x 35 second hold

 

Exercise #3-Life Fitness Machine Pull Down (located across from the desk)

Protocol #1

65 pounds x 35 second hold (Hold handles below chin)

65 pounds x 7 reps (2 count pull, 4 count resist)

65 pounds x 35 second hold

 

Shoulders

Exercise #4-Life Fitness Machine Lateral Raise (located along first row (half way down) of machines along the locker room entrance wall.

Protocol #1

20 pounds x 35 second hold (Hold arms parallel to floor)

15 pounds x 7 reps (2 count push, 4 count resist)

15 pounds x 35 second hold

 

Exercise #5-Hammer Strength Machine Shoulder Press (located top of stairs, first machine on right)

Protocol #1

50 pounds x 35 second hold (Hold handles at ear level)

50 pounds x 7 reps (2 count push, 4 count resist)

50 pounds x 35 second hold

also complete 50 regular speed reps as follows

40 pounds x 30

30 pounds x 10

20 pounds x 10

 

Exercise #6-Airplane/Fieldgoal/Scarecrow/Wings

3 pound DB’s x 6 reps

Definition:

Airplane (raise arms out to the side, straight)/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, rotate back to scarecrow position) Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

 

Exercise #7-Life Fitness Machine Rear Deltoid Fly (located next to Life Fitness Lateral Raise Machine)

Protocol #1

50 pounds x 35 second hold (Hold arms perpendicular to yourself, arms straight)

45 pounds x 7 reps (2 count push, 4 count resist)

45 pounds x 35 second hold

 

Triceps

Exercise #8-Tricep Cable Push Down (Use v shaped handle, use the Life Fitness Multi Purpose Cable Machine)

Protocol #1

25 pounds x 35 second hold (keep elbows behind your torso mostly at the side, keep arms parallel to floor)

25 pounds x 7 reps (2 count push, 4 count resist)

25 pounds x 35 second hold

also complete 50 regular speed reps as follows

25 pounds x 20

20 pounds x 20

15 pounds x 10

 

 

Exercise #9-Flex Machine Vertical Press

Close Grip Tricep Press (Located on last row of machines against window side wall, middle of row, use vertical handles, seat position #5, keep elbows back)

Protocol #1

40 pounds x 35 second hold

35 pounds x 7 reps (2 count curl, 4 count resist)

35 pounds x 35 second hold

 

Exercise #10-Dips (use dip station right outside of womens locker room entrance) 

7 FULL DIPS COMPLETED

4 reps, use negative resistance Protocol, as slow as you can decend.

(ALSO USE THIS EXERCISE TO STRENGTHEN AND CONDITION THE RIB CAGE AND SERRATUS)

 

Exercise #11-Superman (use mat, face down, use towel to support chin, arms back by your side)

Protocol #1

0 pounds x 35 second hold

0 pounds x 7 reps (regular speed)

0 pounds x 35 second hold

 

Exercise #12-Cybex Machine Low Back Extension(located middle row of machines, outside mens locker room entrance)

Protocol #1

80 pounds x 35 second hold

80 pounds x 7 reps (2 count push, 4 count resist)

80 pounds x 35 second hold

also complete 50 regular speed reps as follows

60 pounds x 20

55 pounds x 15

50 pounds x 15

 

 

Exercise #13-Hyper Extension)use hyper extension device next to desk, set pad to third hole showing) (cross over front of chest with arms)

7.5 pounds x 35 second hold

7.5 pounds x 7 reps (2 count up, 4 count resist)

7.5 pounds x 35 second hold

 

Exercise #14-Side Pull (use hyper extension device next to desk, set pad to fifth hole showing, keep legs straight, position yourself sideways in a straight plank position, let opposite arm hang, try and touch knee on same side same leg rep)

7.5 pounds x 35 second hold

7.5 pounds x 7 reps (2 count up, 4 count resist)

7.5 pounds x 35 second hold

also complete 30 regular speed reps as follows

opposite elbow to opposite knee (elevate leg) with twist

0 pounds x 30

 

Exercise #12-Cybex Machine Rotary Torso (located first row of machines, outside mens locker room entrance)

Protocol #1

40 pounds x 35 second hold

40 pounds x 7 reps (2 count push, 4 count resist)

40 pounds x 35 second hold

also complete 20 regular speed reps as follows

30 pounds x 20