Resist-Able Body

	Body Weight Work
	Program for Body Weight
	Trainer : Maureen Jeanson

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Double Arm Wall Squat (Scapula)	Exercise	1	10	N/A	Slow and Controlled	Warm Up
Squat - Prisoner	Exercise	1	15	N/A	Slow and Controlled	Nice!
Diagonal Lunge w/Reach Down	Exercise	1	10 each legs	N/A	Slow and Controlled	ouch
Push Up	Exercise	2	10	N/A	Slow and Controlled	Nice!
Cobra - Floor	Exercise	2	10	N/A	Slow and Controlled	Nice!
Plank - Bent Elbow Hold	Exercise	2	60 seconds	N/A	Slow and Controlled Warm	ouch
Abdominal Crunch - Reverse on Floor	Exercise	2	15	N/A	Slow and Controlled	BURN BABY!
Calf - Bent Knee Side Angle Pose	Flexibility	N/A	2	30-60 seconds	N/A	N/A	N/A
Warrior I Pose	Flexibility	N/A	2	30-60 seconds	N/A	N/A	N/A
Warrior II Pose	Flexibility	N/A	Stretch and hold	30-60 seconds	N/A	N/A	N/A

Cool Down

DOUBLE ARM WALL SQUAT (SCAPULA)

Reps :	10	Sets :	1	Intensity :	Warm Up
Tempo :	Slow and Controlled	Rest :

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

Notes :

Ok pay attention here..butt gets pushed back as you sit down. Try to go as low as you can while keeping your butt back and your heels FLAT on the floor. Good stuff right here!

SQUAT - PRISONER

Reps :	15	Sets :	1	Intensity :	Nice!
Tempo :	Slow and Controlled	Rest :

Preparation :

Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).

Movement :

Draw your belly button inward toward your spine.
Allow yourself to lower to a squat position under control without compensation.
Extend your hips, knees and ankles to a standing position.

Notes :

Ok you should be feeling this now. Nice wide chest as you keep your hands behind your head. Stay balanced with those heels on the floor and go as low as you can. You need to keep that butt back so you are not just kneeling forward. This is not church, this is your workout. BUTT BACK!

DIAGONAL LUNGE W/REACH DOWN

Reps :	10 each legs	Sets :	1	Intensity :	ouch
Tempo :	Slow and Controlled	Rest :

Preparation :

Start with small step and a shallow knee drop
Keep the movement of the hands forward subtle
Don’t try to control the movement consciously

Movement :

Step in a diagonal direction, allowing the body to react to the ground force, gravity and momentum
Reach down toward the knee, letting the trunk flex forward
Return to the starting position and alternate
Gradually increase the range of movement

Notes :

Ok these are the work. Stay focused on form, reaching and keeping the knees and ankle in line sounds easy, but try it.

PUSH UP

Reps :	10	Sets :	2	Intensity :	Nice!
Tempo :	Slow and Controlled	Rest :

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.

Notes :

Ok work up to 2 sets of 10 reps. Look at the form, don't cheat yourself on these. Keep your body tight and no dipping, sloping...just because you lower chin does not mean you did a push up.

COBRA - FLOOR

Reps :	10	Sets :	2	Intensity :	Nice!
Tempo :	Slow and ControlledWarm	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.

Notes :

Ok here you are controlling your body by lifting it up off the floor/mat without using your ARMS. Very nice...you will feel this in your back.

PLANK - BENT ELBOW HOLD

Reps :	60 seconds	Sets :	2	Intensity :	ouch
Tempo :	Slow and ControlledWarm	Rest :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Client should maintain a lengthened position (from head to toe) throughout this exercise

Movement :

This exercise is very similar to the prone plank
Start in a prone position on the ground with the hands just below the shoulders
Maintaining a lengthened position is the body, push the body off the floor until elbows are flexed to 90° (as shown) and hold for desired length of time
TRAINERS: watch for excessive arch in lumbar spine and / or excessive elevation of the scapula, these are strong signs of instability (weakness) and may suggest that this exercise is too advanced

Notes :

Ok work up to the 60 seconds you hold this plank. Can't do it with bent arms? Start on your elbows then, hands clasped in front of you resting your forearms on the floor.

ABDOMINAL CRUNCH - REVERSE ON FLOOR

Reps :	15	Sets :	2	Intensity :	BURN BABY!
Tempo :	Slow and ControlledWarm	Rest :

Preparation :

Lie on the floor with knees bent and shoulders flat against the floor.

Movement :

Contract your abdomen and draw knees in to your chest.
Hands can be placed out to the side for support.
Hold and release.
Do not use momentum during the movement. Use abdominal contraction to draw knees in.
Repeat recommended repetitions.

Notes :

Ok, you know this one I am SURE!

CALF - BENT KNEE SIDE ANGLE POSE

Reps :

Duration :

30-60 seconds

Preparation :

Start in a standing position.

Movement :

Step laterally with the left foot until the feet are approx. 3 feet apart.
Turn the right foot so that it faces the front.
Keep the left foot at a position of 90 degrees to the front foot.
Raise the arms to shoulder level with full extension at the elbows.
Maintain this position with the arms.
Lunge into the right leg until the leg is at approx. 90 degrees at the knee joint.
Side bend to the right side allowing the right hand to reach to the floor just to the inside of the right foot.
Hold this position for 3 to 6 breaths.
Repeat the entire movement for the opposite side.

Notes :

Stretch and breathe deeply.

WARRIOR I POSE

Reps :

Duration :

30-60 seconds

Preparation :

Start in a standing position.

Movement :

Step laterally with the left leg until the legs are about 3 feet apart.
Move the right foot until it is directly facing the front.
Turn the left foot so that it is at a 45degree angle to the front foot.
Lunge into the right leg until you are approx. at a 90 degree angle at the knee joint.
Keep the left leg straight throughout the movement.
Turn the torso facing the same direction as the right foot.
Raise both arms in full extension above the head in alignment with the ears.
Extend the neck to look up at the hands.
Hold this position for 3 to 6 breaths.
Repeat for the entire movement for the opposite side.

Notes :

Stretch and breathe deeply.

WARRIOR II POSE

Reps :

Stretch and hold

Duration :

30-60 seconds

Preparation :

Start in a standing position.

Movement :

Step laterally with the left foot until the feet are approx. 3 feet apart.
Turn the right foot so that it faces the front.
Keep the left foot at a position of 90 degrees to the front foot.
Raise the arms to shoulder level with full extension of the elbows.
Lunge into the right leg until the leg is at approx. 90 degrees at the knee joint.
Keep the left leg straight.
Be sure to keep the right knee aligned with the right foot.
Hold this position for 3 to 6 breaths.
Repeat entire movement for opposite side.

Notes :

deep breathing and stretching.

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