Obadiah Stanton-Narine – Induction and general fitness programme.

PAR-Q

Participant’s full name: .

Contact details mob and/or home: .

Do you suffer from any chest pain Whilst training? Yes No

Whilst resting? Yes No

Are you currently or previously taken any medication for;

Heart problems? Yes No

Any other problems? Yes No

Do you suffer from any joint problems? Yes No

In the past year, have you suffered from any major illness or surgery? Yes No

Have you ever been diagnosed with any of the following? (Tick appropriately)

Diabetes Asthma

Epilepsy Other problems (Please specify) .

Are you pregnant? Have you recently had a baby?

Yes No Yes No

Do you ever Loose balance? Yes No

Loose consciousness? Yes No
Feel dizzy? Yes No

Do you feel unwell at present, due to a cold or similar illness? Yes No

If answered yes to any of the above questions then you will need a medical note from
your doctor in order to participate in exercise, also we will need to consult your
doctor before you begin any training program.

I have read the above questions and answered them honestly and to the best of my
knowledge, I understand all the questions and understand that if answered
incorrectly could result in injuries or accidents

Signed . Date .
Printed .

1
 • Induct participant into the gym, showing them around the gym and location of
fire exit- 5 minutes
• Take participant through mobility stretches – 5 minutes
• Take participant through cardiovascular warm up (Using 2 different machines)–
10 minutes
• Take participant through upper and lower body stretches – 5-10 minutes
• Take participant through back exercises – 5-10 minutes
• Take participant through chest exercises – 5-10 minutes
• Take participant through arm exercises – 10 minutes
• Take participant through shoulder exercises – 10 minutes
• Take participant through abdominal exercises – 5-10 minutes
• Take participant through leg exercises - 10-15 minutes
• Take participant through cool down cardio – 5 minutes
• Take participant through cool down stretches – 5 minutes

Section one: Mobility Stretches

Neck Circles

5 each way

Shoulder Circles,

10 each way

Hip Rotations

10 each way

Ankle Circles

10 each way, each foot

Wrist Circles

10 each way, each hand

2
Section 2: Cardiovascular Warm up

Treadmill

5 minutes

Rowing machine

5 minutes

Section 3: Upper and lower body stretching

Shoulder Latissimus
stretch, hold dorsi stretch,
for 10 each hold for 10
arm each side

Triceps Gastrocnemius
stretch, hold strech, hold
for 10 each for 10 each
arm side

Chest stretch, Quadriceps

hold for 10 stretch, hold
for 10 each leg

Hamstrings Abdominal
stretch, hold stretch, hold
for 10 each for 10
leg

3
Section 4: The exercises

Back exercises

• Seated row – 2 sets, 8-12 repetitions (machine)

Prime mover – Mid traps. Synergist – Biceps brachii. Fixator – Erector Spinae.
Antagonist - Chest

• Single arm row – 2 sets, 8-12 repetitions (dumbbell)

Prime mover – Latissimus dorsi. Synergist – Biceps brachii. Fixator –
Antagonist – Chest

Alternatives: Wide over hand grip pull ups, reverse push ups

Chest exercises

• Bench press - 2 sets, 8-12 repetitions (barbell)

Prime mover – Pectoralis major. Synergist – Triceps brachii. Fixator – Deltoids
Antagonist – Latissimus dorsi/Rhomboids

• Pec Dec – 2 sets, 8-12 repetitions (machine)

Prime mover – Pectoralis major. Synergist - Fixator – Deltoids
Antagonist – Latissimus dorsi/Rhomboids

Alternatives: Push ups, Dumbbell press, Dumbbell flies

Arm exercises

• Bicep curl – 2 sets, 8-12 repetitions (machine)

Prime mover – Biceps brachii. Synergist – Brachioradialis. Fixator – Deltoids
Antagonist – Triceps brachii

• Bicep curl – 2 sets, 8-12 repetitions (dumbbell)

Prime mover – Biceps brachii. Synergist – Brachioradialis. Fixator – Deltoids
Antagonist – Triceps brachii

• Triceps pulldown – 2 sets, 8-12 repetitions (machine)

Prime mover – Triceps brachii Synergist – N/A. Fixator – Deltoids. Antagonist -
Biceps brachii

• Single arm tricep press – 2 sets, 8-12 repetitions (dumbbell)

Prime mover – Triceps brachii. Synergist – N/A. Fixator – Deltoids. Antagonist -
Biceps brachii

Alternatives: Pull ups, Tricep dips

Shoulder exercises

4
 • Shoulder Press – 2 sets, 8-12 repetitions (machine)
Prime mover – Deltoids. Synergist – Triceps brachii. Fixator – Trapezius.
Antagonist – Latissimus dorsi

• Shoulder Press - 2 sets, 8-12 repetitions (dumbbell)

Prime mover – Deltoids. Synergist – Triceps brachii. Fixator – Trapezius.
Antagonist – Latissimus dorsi

Alternatives: Barbell shoulder press, Handstand push ups

Abdominal exercises
• Abdominal curl – 2 sets, 8-12 repetitions
Prime mover – Rectus abdominals. Synergist – N/A. Fixator – Oblique’s.
Antagonist – Erector spinae

• Leg raises – 2 sets, 8-12 repetitions

Prime mover – Rectus abdominals. Synergist – Rectus femoris. Fixator – Oblique’s
Antagonist – Erector spinae, Bicep femoris

Alternatives: Added weight plate, crunches, holding a plank

Leg exercises

• Back squat – 2 sets, 8-12 repetitions (barbell)

Prime mover – Quadriceps. Synergist - Gluteus maximus. Fixator – Erector spinae
Antagonist – Hamstrings

• Leg Press – 2 sets, 8-12 repetitions (machine)

Prime mover – Quadriceps. Synergist - Gluteus maximus. Fixator – Erector spinae
Antagonist – Hamstrings

• Lying thigh curl - 2 sets, 8-12 repetitions (machine)

Prime mover – Hamstrings. Synergist – Gastrocnemius. Fixator –
Antagonist – Quadriceps

• Straight leg dead lift - 2 sets, 8-12 repetitions (barbell)

Prime mover – Hamstrings. Synergist – Erector spinae. Fixator – Latissimus dorsi,
Trapezius. Antagonist – Quadriceps.

Alternatives: Hack squatting, Front squatting

5
Section 5: Cool down

Cool down
cardio,
Treadmill 5
minutes
Variety of cool
down
stretches, 5
minutes