Introduction for Conditioning

	Introduction for Conditioning

	CONSULT YOUR DOCTOR FOR APPROVAL BEFORE STARTING ANY EXERCISE PROGRAM

Introduction
Warm Up
Cardio Program

Activity	Intensity	Duration	Comments
Walking	moderate intensity	10 minutes to 60 minutes.	As often as you like

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Double Arm Wall Squat (Scapula)	Exercise	1	12	N/A			30 seconds between each
Quadruped Butt Blaster	Exercise	1	12	N/A			30 seconds between each
Push Up	Exercise	1	12	N/A			30 seconds between each
Row - Bent Over 1 Arm (On Bench)	Exercise	1	12	N/A			30 seconds between each
Front Raises - Standing With DB	Exercise	1	12	N/A			30 seconds between each
Bridge - Floor	Exercise	1	5	N/A			hold for 10 seconds
Cobra - Floor	Exercise	1	5	N/A			hold for 10 seconds
Iso-Abs - Prone	Exercise	1	5	N/A			hold for 10 seconds

Cool Down and stretch out

DOUBLE ARM WALL SQUAT (SCAPULA)

Reps :	12	Sets :	1	Intensity :
Tempo :		Rest :	30 seconds between each

Preparation :

Face wall, place both hands shoulder height against the wall
Soften knees

Movement :

Squat downward, gently pushing butt backwards
Keep heels on the ground
Once you "feel" a gentle stretch in calves or lats, return to the starting position and repeat

QUADRUPED BUTT BLASTER

Reps :	12	Sets :	1	Intensity :
Tempo :		Rest :	30 seconds between each

Preparation :

Assume neutral spine on hands and knees.

Movement :

Take a deep diaphragmatic breathe.
As you exhale, make an “S” sound, and draw your abdomen in as if to pull your belly button closer to your spine
Maintaining optimum spinal alignment, squeeze glutes and SLOWLY raise bent leg to ceiling. The movement should be controlled by core stability and glute activity.
Only move as far as you can control spinal stability and return to the start position.
Do not allow head to “jet” forward.
Maintain abdominal draw-in maneuver.

PUSH UP

Reps :	12	Sets :	1	Intensity :
Tempo :		Rest :	30 seconds between each

Preparation :

In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
Come into plank position with elbows extended, make sure the entire body is in a neutral position.

Movement :

Flexing at elbows, lower the body, maintaining neutral spine.
Push back to starting position.
Use desired REP TEMPO.

ROW - BENT OVER 1 ARM (ON BENCH)

Reps :	12	Sets :	1	Intensity :
Tempo :		Rest :	30 seconds between each

Preparation :

With one knee and arm on a bench, achieved neutral spine, neck, and head.
Grasp dumbbell.

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimal spinal alignment, slowly pull the dumbbell up toward the ceiling.
Slowly lower dumbbell.
Repeat movement sequence for recommended repetitions.
Do not generate movement from arms and or shoulders. The movement should originate from your core.
Do not round back.

FRONT RAISES - STANDING WITH DB

Reps :	12	Sets :	1	Intensity :
Tempo :		Rest :	30 seconds between each

Preparation :

Stand "tall" in neutral spine.
Dumbbells at side.

Movement :

Raise the dumbbell to the anterior.
Maintain neutral spine.
Lower to starting position under control.

BRIDGE - FLOOR

Reps :	5	Sets :	1	Intensity :
Tempo :	hold for 10 seconds	Rest :

Preparation :

Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
Activate core by drawing navel towards the spine and squeezing the glutes.

Movement :

With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
Hold and slowly return back to floor, touching floor momentarily then repeat.
If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again.

COBRA - FLOOR

Reps :	5	Sets :	1	Intensity :
Tempo :	hold for 10 seconds	Rest :

Preparation :

Laying face down on the floor-in prone position, have arms beside your hips.
Activate core by drawing in navel towards spine and squeezing glutes.

Movement :

With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
Upon completion of the movement, repeat.
Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable-no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.

ISO-ABS - PRONE

Reps :	5	Sets :	1	Intensity :
Tempo :	hold for 10 seconds	Rest :

Preparation :

Assume a prone position with elbows bent and closed fists positioned under your shoulders.

Movement :

Draw your lower abdomen inward toward your spine.
In optimal postural alignment tighten buttocks and lift body up onto forearms.
While maintaining the abdominal draw-in contraction, hold optimal alignment for 15 SECONDS and repeat 10 times.
Your spine should be in a neutral position from cervical to lumbar and your glutes should remain tight without compensatory motion.
Keep chin tucked in.
Reduce time if necessary. Form is more important than how long or how much!

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