JOE K. TRAINING

1/2/18

Use the following protocols for the exercises listed.

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

PARTIAL RANGE REP SETS single sets where the first and fourth sets are performed for 4 full ROM (Range of Motion) reps, the second set for 4 upper half range reps and the third set is for 4 lower half range reps. All 2 count push or pull, 4 count resistance speed.

POSITIVELY NEGATIVE set whereby first 5 reps are lifted in a 10 second concentric (push or pull) followed by a “normal speed” (2 second count) eccentric (resistance) rep. After completing half the number (5) reps they are performed vise versa.

Kettlebell Alternating Lunge, Rotate, Overhead Tricep Press

(Manual Speed)

20 pound KB x 12 each leg

Kettlebell Single Arm Vertical Snatch

(Manual Speed)

(1) 20 pound KB x 10 reps each arm

Kettlebell Windmill on Riser

20 pound KB x 12 reps each side

TRX Push UP on floor with feet suspended

Positively Negative Protocol

10 reps

Smith Machine Chest Press

Partial Range Rep Set Protocol

Load 30 pounds x 16 reps

TRX Fly

Positively Negative Protocol

10 reps

Cable Pull Down

Partial Range Set Protocol

75 pounds x 16 reps

TRX Inverted Row

Positively Negative Protocol

10 reps

Seated DB Shoulder Press

Partial Range Rep Set Protocol

10 pound DB’s x 10 reps

Seated DB Side Raise

Positively Negative Protocol

6 pound DB’s x 10 reps

Decline Sit Up

Positively Negative Protocol

10 reps

Hyper Extension

Partial Range Rep Set Protocol

16 reps

Cable Rotation

Partial Range Rep Set Protocol

15 pounds x 16 reps

Captains Chair Low Abdominal Exercises

(Please progress to using 1 pound ankle weights on each leg when you have mastered ""no weight". Ankle weights are located in the group fitness room in the cabinets to the left of the clock)

Bent Knee Raise

Positively Negative Protocol

10 reps

Straight Leg Lift

Positively Negative Protocol

10 reps

Tricep cable Push Down

Positively Negative Protocol

30 pounds x 10 reps

Hip Raise on Mat

Positively Negative Protocol

10 reps

11/28/17

Use the following protocols for the exercises listed.

Max Set

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 (2 count push or pull, 4 count resist) for the prescribed rep range.

Even Stevens

EVEN STEVENS-Single set performed in a normal speed (2 count push or pull, 4 count resist) manner holding the fully contracted position of each even number for 2,4,6,8,10 seconds respectively.

DESCENDING PYRAMID SETS 3 Alternating sets performed iso-laterally by adding 2 reps and adding weight to each succeeding set. (4-6-8) upper torso, (6-8-10) lower torso. 2 count push or pull, 4 count resist.

Double Leg Bridge

Max Set Protocol

55 pounds x 1 minute hold

40 pounds x 8 reps (35 pounds was light)

Incline DB Chest Press

Even Steven Protocol

20 pound DB's x 8 reps

DB Pullover on Flat Bench

Descending Pyramid Set Protocol

Lie Perpendicular, head and shoulders supported on bench

30 pound DB x 4 reps

25 pound DB x 6 reps

20 pound DB x 8 reps

DB Side Raise

Max Set Protocol

8 pound DB's x 1 minute hold

6 pound DB's x 6 reps

Standing Barbell Curl

Keep elbows back throughout

Even Stevens Protocol

Load 20 pounds to E-Z Curl Bar x 8 reps

Triceps Cable Push Down

Solid handle, keep elbows back throughout.

Descending Pyramid Set

35 pounds x 4 reps

30 pounds x 6 reps

25 pounds x 8 reps

Bent Knee Raise on Captains Chair

Max Set Protocol

2 sets ankle weights on each leg x 1 minute hold

1 set ankle weights on each leg x 6 reps

Cable rotation (Obliques)

Stand with legs slightly bent, arms extended out in front of your body. Hold even number directly in front of your body, odd number reps full reps.

Even Stevens Protocol

15 pounds x 8 reps

Hyper Extension

Adjust pad according to your quads

Make sure low back is not causing discomfort. If so, stretch. (Cat stretch, foam roller, Lie on back with both knees to one side and shouders on mat)

Descending Pyramid Set Protocol

6 pound DB x 4 reps

5 pound DB x 6 reps

4 pound DB x 8 reps