JIM D.

EXERCISES PERFORMED AT EVERFIT GYM

 

Use the following protocols for the exercises listed. Perform each exercise 2x.

10-8-6-8-10 Protocol

Perform 42 reps without rest in between sets.

Set #1-10 reps (increase weight)

Set #2-8 reps (increase weight)

Set #3-6 reps (decrease weight)

Set #4-8 reps (decrease weight)

Set #5-10 reps (finish)

Ten/Tens Protocol

Single set whereby all repetitions are performed using a ten second concentric (push or pull) and a ten second eccentric (resistance) set. Upper and lower torso 5 total reps.

MANUAL SPEED Protocol - Set is performed with a 2 count push/pull, 2 count resistance rep.

 

TRX Exercises (All slow controlled repetitions (feel the muscle on each repetition), Straps will be at 2 positions. Position (L)=Long & Position (S)=Short

 

#1-Single Leg Bridge on Mat/Foam Roller Face up (Glutes/Hamstrings/Low Back)

Manual Speed Protocol

Bridge with right leg, lifting hips off mat pushing off right heel. Lift left leg next to right knee. 20 reps. Switch legs.

You may progress with this exercise by holding a weight across your hips.

#1A-Hip Adductor (Inner Thigh) on floor, face up.

Ten/Ten's Protocol

5 pound ankle weights each leg x 10 reps

#1B-Leg Extension Machine

Ten/Ten's Protocol

60 pounds x 10 reps

#1C-Calf Raises

Manual Speed Protocol

Ten/Ten's Protocol

70 pounds x 10 reps

Ten/Ten's Protocol

20 pounds x 10 reps

#1D-Tibia Flexor

Manual Speed Protocol

20 pounds x 25 reps

#2-Flat Bench DB Chest Press (Chest) Careful with shoulder.

R. L. Both Protocol (add a rep to each rep)

25 pound DB's x 6

#2A-TRX Chest Press

Chest Press (L) Face down 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.

20 reps

#2B-Smith Machine Chest Press

10-8-6-8-10

Load 50 pounds x 10 reps

Load 60 pounds x 8 reps

Load 70 pounds x 6 reps

Load 60 pounds x 8 reps

Load 50 pounds x 10 reps

 

3A-TRX Inverted Row

(S) Face wall/door/mirror 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. 20 reps (increase resistance by increasing angle of your body position)

3B-Dumbbell Pullover

Manual Speed Protocol

Ten/Ten's Protocol

30 pound DB x 10 reps

3D-Cable Pull Down

Narrow Grip Handle

10-8-6-8-10

60 pounds x 10 reps

70 pounds x 8 reps

80 pounds x 6 reps

70 pounds x 8 reps

60 pounds x 6 reps

#4-Standing Airplane/Fieldgoal/Scarecrow/Wings (Shoulders, Rotator Cuff)

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) 

3 pound DB’s x 8 reps 

Try movement with palms out, no weight. 

#4A-Dumbbell Front Raise on Incline Bench (Bicep Tendon/Anterior Deltoid)

Manual Speed Protocol

5 pound DB's x 15 reps

#4B-TRX Rverse Deltoid Fly (S)

Face up at a slight angle. Hold handles palms in. Keep arms straight throughout. Start with hands together with your body hanging back slightly. Pull your body up with hands at face level. When you have reached the top of the movement STOP (DO NOT GO INTO DEAD SPACE). Keep arms straight and decend/resist back to the starting position. Muscles worked posterior deltoids, core, triceps.

15 reps

#4C-Rotator Cuff DB Extension (Side Lying on Mat)

Keep elbow on torso throughout

Positively Negative Protocol

10 count push, 2 count resist x 5 reps

2 count push, 10 count resist x 5 reps

#4D-Standing Band Front/Back Rotation

Keep arms straight throughout. 

Rotate from quads to hamstrings

Blue Band x 10 reps each w

#4E-Standing Band Side Overhead Pull

Keep arms straight throughout

Extend both arms overhead, Bring one arm down to one side pulling

opposing arm behind head.

Blue Band x 10 reps each side

#5-Standing DB Bicep Curl (Biceps) Careful with shoulder.

R. L. BOTH PROTOCOL

15 POUND DB X 6 REPS

#5A-TRX Bicep Curl (S) Careful with shoulder.

Face up at a slight angle. Hold handles palms up. Start with hands together with your body hanging back slightly. Pull your body up with hands at face level. Keep arms from elbows to shoulders parallel to floor always. When you have reached the top of the movement STOP SQUEEZE BICEP (DO NOT GO INTO DEAD SPACE). Resist back to the starting position. Muscles worked biceps, core, shoulders.

15 reps

#6-Dumbbell Head Crusher on Flat Bench (Triceps)

#6A-Close Hand Position Tricep Push up on Floor

10 reps

#6B-Dual Cable Push Down

#7 Medicine Ball Side to Side (Abs) Careful with low back.

Sit on mat and counter balance your body by lifting legs and holding medicine ball at waist level. Move ball side to side touching floor on each side of your body while keeping feet elevated throughout. Lift ball straight up in the air in between each rep for more reisitance.

8 pound MB x 15 reps each way

#7A-Single Leg Alternating Lifts on Mat (Use the bocu to protect your low back)

TO FALIURE

#8-TRX Standing Roll Out (Good low back stretch)

Standing Roll Out (L) Face down at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go). Grip handles, palms down, keep arms straight from handles to shoulders, keep elbows shoulder width apart. Lower (slow controlled) your body down toward the floor bringing your hands straight up above head, keeping your body straight from your neck to ankles (keep butt in line with neck and heels), when you have reached your limit on the move inward after arching your back, push off handles using your core muscles to bring you back to the starting position. Muscles worked, low back, core, shoulders, triceps.

15 reps

#9-CABLE Rotation (Rotary Torso)

20 POUNDS X 20 REPS

Stretches-Perform each stretch 1x

Right Knee Hug/Left Ankle Grab Balance on left leg, grab right knee and pull up to chest, release, balance on right leg, grab left ankle, pull leg up to glute keeping knees together (hold each movement for 5 seconds) 

3 each side

 

Hurdle, Butterfly, Straight Leg, Split with Band

Hold each position 5 seconds.

Attach band to wall

Seated on a floor, grab band with both hands, 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 letting band extend you as far as possible. 

 

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. 

 

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.

Precor Stretch Device

Hold each stretch for 10 seconds at each handle position.

Outer Thigh (Cross over 1 knee)

Inner Thigh (Butterfly position)

Shoulders (Arms crossed over)

Low Back (Keep arms straight , push back on seat)

IT Band Stretch on Mat

Lie down on mat on right side. Grab left ankle (not foot) with left hand. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

Blue Foam Roller

IT Band

Low/Upper Back 

Quads

30 SECOND ON 30 SECOND OFF PROTOCOL (use Gym Next Flex Timer App)

Do not perform until shoulder feel better.

Kettlebell Dead Lift (legs) 50 pounds

Flat Bench Chest Press 75 pounds including olympic bar

Dumbbell Pullover (upper back) 30 pound DB

Standing Cable Side Raise Medial Deltoids) 10 pounds each side

Standing Dumbbell Hammer Curl (biceps) 15 pound DB's

Cable Triceps Push Down 50 pounds

Swiss Ball Reverse Butterfly

Good for low back

Knee Drops (Keep feet on floor)

Hip Raises

Supermans