JOHN B. TRAINING

Use the following protocols for the exercises listed.

 

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

 

 

LEGS, CHEST, BICEPS, ABS

 

Legs

Bosu Double Leg Bridge on Mat

Push off heels, squeeze glutes.

35 pounds x 25 reps

Dead Lift

Manual Speed Protocol

(2) 30 pound DB's x 15 reps

Leg Extension Machine

Hold handles on side of seat. Do not lift hips.

80 pounds x 15 reps

Leg Curl Machine 

Seven-Up-Set Protocol

65 pounds x 15 reps

Stretch 

Hamstrings

Inch Worms x 30 steps each leg 

Chest

Life Fitness Machine Chest Press

Keep elbow up, do not squeeze shoulder blades together.

70 pounds x 15 reps

 

Flat Bench Dumbbell Chest Press

Do not bring DB's past chest on the hold or repetitions

35 pound DB’s x 15 

 

Push Up on Life Fitness Machine (Smith Machine) Bar

5 sets

10-8-6-8-10 rep Protocol

Lower Bar after first and second set

Raise Bar after third and fourth set

Biceps

Incline Bench Dumbbell Curl

Adjust bench 45 degrees

20 pound DB’s x 15 reps

Standing Barbell Bicep E-Z Curl

Keep elbows back.

Load 20 pounds x 15 reps

Abs

Captains Chair Exercises

 

Bent Knee Raise

1 pound ankle weights pounds x 15 reps

Decline Sit Up (Did not perform)

Pause Rep Protocol

1 pound wrist weights x 15 reps

Low Abs on mat face up

Single Leg Alternating Lifts

Cross Over Sizzors

In/Up/Lower

Manual Speed Protocol

0 pounds x 15 reps each movement

 

Stretch

Hamstrings, Inner Thigh, Low Back, Shoulders

 

Hurdle, Butterfly, Straight Leg, Split using the red band adjacent to the doubles court.

Hold each position 30 seconds.

 

Hurdle.

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 holding band handles 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 with band handles.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands with band handles.

 

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 with band handles. 

 

Day #2

Upper Back, Shoulders, Triceps, Lower Back, Obliques

 

UPPER BACK, LOWER BACK, TRICEPS, OBLIQUES, SHOULDERS

 

Upper Back

Cable Pull Down

Wide grip overhand

95 pounds x 15 reps

Life Fitness Machine Cable Row

90 pounds x 15 reps

 

Stretch/Conditioning 

Dumbbell Pullover

Manual Speed Protocol

35 pound DB x 15 reps

 

Shoulders

Life Fitness Machine Shoulder Press

40 pounds x 15 reps

 

Triceps

Assisted Dips

Manual Speed Protocol

50 pounds x 15 reps

 

Dumbbell Head Crusher

(2) 15 pound DB’s x 15 reps

 

Cable Push Down

45 pounds x 15 reps

Obliques

 

Captains Chair Side Lifts

Manual Speed Protocol 

15 reps each side add ankle weight

 

Low Back

Hyper Extension Device

10 pounds (DB) x 15 REPS

 

TRX Standing Roll Out 

Manual Speed Protocol

15 reps

Wide Pushups to failure

 

Standing Airplane,Fieldgoal,Scarecrow,Wings

 

Airplane (raise arms out to the side, straight, parallel to floor)

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 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.

 

Right Knee Hug/Left Ankle Grab 

Balance on left leg, grab right knee and pull up to chest, hold 5 seconds, release, balance on right leg, grab left ankle, pull ankle up to glute keeping knees together (hold 5 seconds). Switch

3 each side

 

 

Standing Toe Swipes (step with straight right leg out in front of left leg, bend left leg, reach down try to touch floor and swipe the right foot (hamstring) switch/Lateral Lunge After swiping both legs/toes, place hands in the fieldgoal position and side lunge to each side. Repeat. 

8 reps

 

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 10 seconds. Switch. 

3 reps each side

 

Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 10 seconds. Switch. 

3 reps each side

 

Floor Bridge Knee Hug/Bridge Straight Leg

Start face up on mat, bridge lifting hips off mat by pushing off both heels, bring right knee in toward chest, hold 5 seconds. Release and touch hips to the floor. Bridge again lifting both hips, lift right leg up to straight position and pull in toward chest, pull with one hand above knee and with the other hand push below the knee (object is to get leg as straight as possible). Hold 5 seconds, release touch and switch. After two repetitions, perform the last set by lowering the opposing leg you are stretching to get more hamstring flexibility. 

3 each side.

Walking Inch Worms

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep straight) up to hands using 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 5 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. 

 

Monster Kick. Kick right leg as high as you can straight out in front keeping leg straight. Swing right arm at the same time as  the right leg and touch right foot with right hand. Repeat with right leg/left arm. Repeat with right leg/ both arms.

 

Switch to Left Leg, left arm. Left leg right arm. Left Leg both arms.

5 reps each side

 

 

Lateral Lunge-Step out, right and back/lunge to the right side with left leg straight. Shift body in the opposite direction by lunging to the left side with right leg straight. Bring left leg back to center. Use all arm positions for each of the 5 reps. (Arms crossed)

 

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.

 

IT Band Stretch

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.

 

Calf Stretch

 

Achilles Stretch