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BOB L. Training at BSFC


Running Exercises

Hold (2) 3 pound DB's

Swing arms up and down above chest.

Keep elbows tight to the torso.

Life Fitness Leg Press Machine

35 pounds x 20 reps

20 calf raises on floor

55 pounds x 20 reps

20 calf raises on floor

75 pounds x 20 reps

20 calf raises on floor

Sprint on Squash Court

Dynamic Kick

Hold R. arm out in front

Kick R. leg up to arm/hand level

10 reps each side

Knee to Chest

Bring R. knee up to chest

10 reps each side

Squat/Row with Band

15 reps



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. 

IT Band Stretch

Lie down on mat side lying on right side. Wrap towel around left ankle. Grab left ankle with towel, and pull in towards left glute. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

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 20 seconds. Switch.


Hip Stretch #2-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.

Standing Airplane, Field-Goal, Scarecrow, Wings (3/4 pound hand weights)

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.




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)

8 reps 


Try movement with palms out.

Progressive Weight Training Exercises


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).


Life Fitness Leg Extension Machine

Crazy 8 Protocol

2 count up, 8 count hold, 4 count down

35 pounds x 8 reps

Life Fitness Leg Curl Machine

Crazy 8 Protocol

2 count in, 8 count hold, 4 count back

50 pounds x 8 reps

Captains Chair Exercise

Bent Knee Raise

Crazy 8 Protocol

2 count up, 8 count hold, 4 count down

0 pounds x 6 reps (Progress to ankle weights)

15 Regular Speed Reps

Life Fitness Machine Chest Press

Crazy 8 Protocol

2 count out, 4 count back, 8 count hold

25 pounds x 6 reps

Life Fitness Machine Pull Down

Crazy 8 Protocol

2 count down, 8 count hold, 4 count up

60 pounds x 6 reps

Hip Adductor

Crazy 8 Protocol

Lie back on mat face up with both legs in air directly over chest/abs.

Separate both legs as far as you can (4 count out). Hold for 8 seconds. Bring legs back together (2 count in).

0 pounds x 8 reps (Progress to wearing ankle weights)

Low Back on Hyper Extension Device

Crazy 8 Protocol

Adjust pad on device so thighs are supported. Face down. Hold handles.

Lower your body forward (4 count down) as far as you can extending your arms down toward flor.

Raise your body up and hyper extend/arch back 

0 pounds x 6 reps

15 Regular Speed Reps

Standing Dumbbell Bicep Curl

Fab Five Protocol

Hold (2) 12 pound Dumbbells with palms facing in.

Keep elbows back throughout.

Curl Dumbbells up (5 count up)

Hold at top of movement (5 count hold)

Resist back down (5 count down)

6 reps

Cable Tricep Push Down

Fab Five Protocol

Use solid angled bar attachment.

Hold handle with forearms parallel to floor.

Keep elbows back throughout.

Push handle down toward floor (5 count down)

Bring handle back up until forearms are parallel to floor (5 count up)

Hold handle. (5 count)

116 1/4 pounds x 6 reps

Knee Drops

Home Exercises


3 Position Crunch

Lie on mat face up. Cross over right knee with left ankle.

Place right hand behind head with left arm extended out to the side straight.

Bring body up and touch right elbow to left knee.


After performing both sides, bring both knees into chest and elevate feet. Place both hands behind head. Lift body and touch both elbows to both knees.

15 reps each position


Side Pull on Hyper Extension Device

15 Regular Speed Reps each Side

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