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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio (open choice) |
10-minutes Zone 2
(*60-70% heart rate
max) |
Zone 3
(*70-80% heart rate
max) or Weighted vest
if stairs/treadmill |
Zone 1 (*50-60% heart
rate max) |
|
Heart Rate Maximum Formulas Training Formula:
220-age = maximum heart rate: Train at the desired % of this maximum heart rate |
|||
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
10x |
Increase hip flexion |
Lie on back |
|
|
1 x 30 seconds |
Squeeze gluteals
during stretch |
PVC dowel for balance Elevate foot on foam roller or step |
|
|
10x |
Single leg |
Seated |
|
|
3 sets 6-12 |
Raise back leg off
ground during descent |
No weight |
|
|
1 x 30 seconds |
Pull toes toward body |
Point toes toward ceiling |
|
|
Maximum 60 second
hold each side |
Add leg lift |
Knees bent on floor |
|
|
3 sets of 6-12 each
direction |
Dumbbell in hand |
||
|
10 x each arm/leg |
Raise same side
arm/leg |
Perform arm & leg
separately |
|
|
30x |
Push-up position |
Perform on wall standing |
|
|
10x each way |
Increase hold time |
|
|
|
1 x 60 seconds |
1 leg bridge |
Straighten elbows |
|
|
3 sets 6-12 reps |
Increase resistance |
Decrease Resistance |
|
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder and wall |
Lower arm position |
|
|
10x |
Exhale at bottom of
arch position |
Pillow/padding under
waist area |
|
|
10x |
|
Elbows and forearms
contact wall |
|
|
10x upper thoracic 10x mid thoracic |
Use Deep tissue foam
roller |
Seated in chair |
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.