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 |
|---|---|---|---|
|
3 sets of 6-12 each
direction |
Dumbbell in hand |
||
|
3 sets of 6-12 each arm/leg |
Perform arm & leg separatel |
||
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder and wall |
Lower arm position |
|
|
10x |
|
||
|
10x each way |
|
||
|
10 x |
Increase hip flexion |
Lie on back |
|
|
3 sets 6-12 |
Raise back leg off ground during descent |
No weight |
|
|
3 sets 6-12 reps |
Increase resistance |
Decrease Resistance |
|
|
10x |
Exhale at bottom of arch position |
Pillow/padding under waist area |
|
|
1 x 30 seconds |
Squeeze gluteals during stretch |
Elevate foot on foam roller or step |
|
|
10x upper thoracic 10x mid thoracic |
Use Deep tissue GRID foam roller |
Use soft foam roller |
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.