BONNIE A. TRAINING

11/1/17

Use the following protocol for the

exercises listed unless otherwise noted.

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 (resistance) rep. 

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).

Glutes

Six Shooter Protocol

Double Leg Bridge

Supine position (face up) on mat

Feet on the mat legs bent

Push off both feet (make sure it is an even push), elevate hips. 2 count up.

Lower hips back down to mat (not touching). 4 count down.

15 pounds x 18 reps

 

Hip Adductors (Inner Thigh)

Six Shooter Protocol

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

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

1  pound ankle weights x 18 reps (Progress to ankle weights)

Life Fitness Leg Press Machine

Six Shooter Protocol

Place feet shoulder width apart. 

Bring seat in using handle on left side of device. Handle is located below "seat handle"

Push with whole foot to engage quads, glutes, hamstrings.

15 pounds x 18 reps

Chest

Life Fitness Machine Chest Press

Six Shooter Protocol

Adjust seat so handles are positioned below chin and above center of chest.

Hold handles with a wide grip, push with heels of your hand, 2 count out. Keep elbows up. Resist back until you feel a stretch/resistance across the chest, 4 count back.

20 pounds x 12 reps

TRX Chest Press (Did not perform)

Manual Speed Protocol

15 reps

Upper Back

Life Fitness Machine Pull Down

Six Shooter Protocol

Adjust the knee pad so knees are snug and locked into place for set.

Hold bar with a wide overhand grip using the angled part of the bar. 

Pull the bar down to chin level (2 count pull). Resist the weight back until the arms are fully extended (4 count up)

52.5 pounds x 12 reps

TRX Inverted Row (Did not perform)

Manual Speed Protocol

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 (slow controlled) toward the ceiling/wall keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top, descend back down to the starting position 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. 

15 reps

Shoulders 

Standing Dumbbell Side Raise

Six Shooter Protocol

Stand with feet shoulder width apart.

Hold DB's by your side.

Raise arms (keep straight) out to the side (2 count up) to ear level.

Lower arms back down to side (4 count down)

4 pound DB's x 12 reps

Standing Dumbbell Shrug

Crazy 8 Protocol

Hold DB's with arms extended at your side.

Lift shoulders up toward ears. Hold

Keep arms straight throughout.

(2) 8 pound DB's x 6 reps

Biceps

Standing DB Curl

Stand with feet shoulder width apart.

Hold DB's by your side, palms in, elbows back.

Left both DB's at one time (2 count up) as far as you can up until you feel the bicep contract. Squeeze the bicep at the top of the movement. 

Lower the DB's back down to the starting position (4 count down)

(2) 10 pound DB's x 12 reps

Triceps

Life Fitness Cable Push Down

Stand with feet shoulder width apart.

Hold solid angled attachment with both hands, keep both elbows by your side. 

Start movement with forearms parallel to floor.

Push handles down until your arms are fully extended (2 count down)

Bring arms/handle back up until forearms are parallel to floor(4 count resist)

17 1/2 pounds x 12 reps

Abdominal

Bent Knee Raise on Captains Chair (located next to the treadmill on second floor)

Climb up using lower step. Position elbows on both pads. Keep back against back rest if you can reach both handles.

Let legs extend toward floor, hanging. Raise both knees up (2 count up). Lower both legs down until fully extended. (4 count down)

1 pound ankle weights

Obliques

Knee Drop on Mat

Manual Speed Protocol

Use (2) Dumbbells to support arms.

Lie down on mat, face up with arms straight out to the side perpendicular to your body. Bring both knees into chest while elevating both feet. Start by lowering both knees down to the right side as far as you can without touching floor (2 count down). Raise both knees back up to starting position and continue to lower down to the left side (2 count down). Control both ways feeling the resistance across core, abs, obliques and low back.

1 pound ankle weights x 12 reps each side

Low Back

Hyper Extension on Hyper Extension Device (located across from Captains Chair)

Position pad according to your height. Quads/thighs should be supporting your body while you are face down on device. Your upper body should bend at the thighs, not abs. Lower your body down (4 count down) toward floor with both arms crossed over chest. Raise your body back up (2 count up) to starting position and hyperextend slightly at top of movement.

0 pounds x 12 reps

Stretch

Supine (face up) Scorpion

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 left straight and on the floor. Lower (15 second count down) the right leg down to the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

Low Abdominal Exercises to be performed at Home

Single Leg Alternating Lifts

Lie down on mat, face up, legs 6 inches off mat.

Lift one leg at a time alternating between the two.

15 reps each set. 3 sets

Crossover Sizzors

Lie down on mat, face up, legs 6 inches off mat.

Crossover both legs, over under.

15 reps each set. 3 sets

Tibula Flexor

15 pound DB x 15 Manual Speed Reps