5/20/19

 

Peter H. Training

 

Toe walks (10 pound DB’s) x 50 steps

Heel walks (10 pound DB’s) x 50 steps

Ankle walks (No weight) x 20 steps

 

Kettlebell

Figure 8 Pass Thru 15 pounds x 15 reps each way

Vertical Clean 20 pound KB x 10 each arm

High Pull 15 pound KB x 15 reps

Double Bottom Up Swing Clean (2) 10 pound KB’s x 15 reps

Overhead Chest Press Sit Up/Side to Side 12 pound KB x 15 reps

 

 

TRX Exercises (All slow controlled repetitions (feel the muscle on each repetition), Strap Handles will be at 3 positions. 

Position (L)=Long 

Position (S)=Short

 

Position (E)=Extension

 

Lunge/Chest Fly (E)

Manual Speed Protocol (Regular Speed)

Face away from wall. Hold both handles in front of your chest. Lunge forward and perform a fly movement with both TRX straps until you feel the resistance across the chest muscle. Push off front leg and both straps utilizing chest muscle back to the starting position. 15 reps each leg

Crazy 8 Protocol

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).

 

Chest Press (L) Face away from wall 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. 6 reps (Want more resistance? Position body at a deeper angle)

 

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. 12 reps (Want more resistance? Move feet closer to the wall)

 

Reverse Fly (S) Face wall 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 toward wall/mirror/door 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 descend/resist back to the starting position. Muscles worked posterior deltoids, core, triceps. 12 reps (Want more resistance? Move feet closer to the wall)

 

Flexibility

 

Forward Lunge Lean/Twist/Reach

Hold each position 5 seconds

Start in a lunge position on a mat. Kneel on L. knee with R. leg out in front (make sure R. heel is in front of R. Knee), arms straight down by your side, keep chest and back vertical and head up. Lean forward as far as you can, hold 5 seconds. Push off R. foot, lean back and raise arms straight up while arching your back. Hold 5 seconds. Bring R. arm on inside of R. thigh. Rotate and lift L. arm up and back twisting the upper torso back and to the left. Hold 5 seconds. Perform 3 repetitions. Switch.

 

Karaoke (Standing)

Start in standing position with feet shoulder width apart, arms straight out to the side, parallel to the floor, palms down (this arm position is called the Airplane position). 

 

Step and bring right foot/leg behind the left foot/leg. (lean to the left with right arm crossing over your head pushing to the left) and left arm across front of your body (pushing to the right). Push right hip out to the right (stretching obliques), hold 5 seconds. 

 

Bring arms back out to the Airplane position, hold 5 seconds. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 5 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart) 3 repetitions. (Switch)

 

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 the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds.

3 repetitions. Switch

 

Hurdle, Butterfly, Straight Leg, Split

with Resistance Band

Hold each position 30 seconds.

 

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Reach out and let band pull you forward. Try and touch right toe with both hands holding the band handles while you are pulled forward. 

 

Note: If not using a band, just reach out and touch your right toe with both hands. Switch.

 

Butterfly. While still grasping band handles and 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 letting the band pull you forward. 

 

Note: if not using band just reach out with both hands over both feet while driving both knees to floor.

 

Straight Leg. While still grasping band handles and seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Let the band pull you forward and reach out and touch both toes with both hands holding band handles. 

Note: if not using band, just reach out to touch toes without band.

 

Split. While still grasping band handles and seated on mat, separate both legs as far as you can. Let the band pull your body forward. 

 

Note: If not using band, reach out and touch each toe with each hand without bending legs.

 

IT Band Stretch

Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand 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.

 

Calf Stretch

 

Achilles Stretch

 

Hamstring Stretch/Inner/Outer Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds.

 

Then pull band with right leg to the right side down toward floor keeping both shoulders on the mat and hold for 30 seconds.

 

Then pull band with right leg to the left side down toward floor keeping both shoulders on the mat and hold for 30 seconds. Switch to left leg. 

 

Cardio 

 

Speed Bike

Adjust seat to position 4-5. Adjust resistance up easy, down hard. Keep RPM’s over 110.