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    Personal Training Exercises

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    api-377252439
    The document provides guidance for a personal training program aimed at developing a strong, symmetrical, functional, flexible and balanced body. It outlines a sample workout routine consisting of a warm-up, 2 lower body exercises, 1 core exercise, and 1 upper body exercise performed for 3-4 sets of 15-25 reps. A variety of warm-up, compound, and closing stretch exercises are also listed. Key reminders include focusing on proper form, posture, breathing, variety, and recovery between sessions.

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    Personal Training Exercises

    Uploaded by

    api-377252439
    129 views4 pages
    The document provides guidance for a personal training program aimed at developing a strong, symmetrical, functional, flexible and balanced body. It outlines a sample workout routine consisting of a warm-up, 2 lower body exercises, 1 core exercise, and 1 upper body exercise performed for 3-4 sets of 15-25 reps. A variety of warm-up, compound, and closing stretch exercises are also listed. Key reminders include focusing on proper form, posture, breathing, variety, and recovery between sessions.

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    The document provides guidance for a personal training program aimed at developing a strong, symmetrical, functional, flexible and balanced body. It outlines a sample workout routine consisting of a warm-up, 2 lower body exercises, 1 core exercise, and 1 upper body exercise performed for 3-4 sets of 15-25 reps. A variety of warm-up, compound, and closing stretch exercises are also listed. Key reminders include focusing on proper form, posture, breathing, variety, and recovery between sessions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    129 views4 pages

    Personal Training Exercises

    Uploaded by

    api-377252439
    The document provides guidance for a personal training program aimed at developing a strong, symmetrical, functional, flexible and balanced body. It outlines a sample workout routine consisting of a warm-up, 2 lower body exercises, 1 core exercise, and 1 upper body exercise performed for 3-4 sets of 15-25 reps. A variety of warm-up, compound, and closing stretch exercises are also listed. Key reminders include focusing on proper form, posture, breathing, variety, and recovery between sessions.

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    Download as pdf or txt
    of 4

    Personal Training By Alicia Tubbs 1

    Desired Results: A strong, symmetrical, functional, flexible, and balanced body

    Method
    1)Warm-up. Choose at least 5 of the warmup exercises. Vary them with each session. Do
    all of them each session if you can.
    2)Perform compound exercises: 2 LB, 1 Core, and 1 UP exercise. Do 3 or 4 sets of 15-25
    reps. Add or remove reps and sets based on fatigue and time constraints.
    3)Do Closing Stretches. This alleviates buildup of lactic acid and minimizes post-workout
    pain. It also aids in muscles growth. Do all of the stretches, or pick five that hit the muscles
    youve worked.

    Important Reminders
    -Wear comfortable workout clothes. Remove rings before lifting. Sneakers are fine. I prefer to
    go barefooted for optimal posture, but this increases the risk of toe injuries. Gloves are good.
    -Complete 2-3 sessions per week. Never complete sessions on consecutive days, unless you
    LB and UB on separate days. Core can be worked consecutively, but no more than 4 days/week.
    -Crosstrain on in-between days. Think cardio, Pilates, Yoga.
    -Focus on form rather than force. Form produces results. Needless effort produces needless
    pain.
    -Add variety. Choose exercises you havent previously done that week. Make sure to do even
    the exercises you dislike.
    -Focus on posture! Keep a strong core but a soft belly. Never extend (curl) the lower back, and
    keep big toes screwing into the ground. Shoulders should draw together and down the back.
    -Do not hold tension in muscles that arent assisting with the exercise. Make sure your face is
    soft, teeth are not grinding, jaw isnt clenched, neck is supple, and tongue is against the roof of
    the mouth and relaxed. My favorite YouTube channel for free posture exercises is Gorilla Zen
    Fitness.
    -Draw breath effortlessly into your pelvis and abs. The breath cant literally go anywhere but
    the lungs, but you should have a felt sensation of breathing all the way into your glutes and
    groin.
    -For each rep, exhale on exertion, that is, when the exercise feels the hardest. Inhale upon
    release.
    -Hydrate. Drink plenty of water before, during, and after workout. Water helps to flush lactic
    acid and, you knowkeep you alive.
    -Eat a small meal or snack one hour before your session.

    My Favorite Equipment
    Pull-up bar
    Ab wheel
    Resistance bands
    Dumbbells 5, 12, and 25lbs
    Wobble board
    Kettle bell
    Barbell
    Mat
    Foam roller
    Lacrosse ball for self-massage
    Exercise Ball
    Personal Training By Alicia Tubbs 2

    Warmups

    Egoscue active alignment videos are great warmups, and theyre free on YouTube through the
    Live Sonima channel. Here are some of my favorite warmups:

    Ankle Mobility knee to wall, heal on floor


    Ankle Circles 40 each direction
    Point/Flex Feet 20 each foot
    Calf raises - 3 positions, 10 reps each position, 3 sets
    Arm Circles 40 each direction, thumbs facing the direction of rotation
    Arm Clams 20 - keep posture completely steady
    Arm Angels against wall - 10
    Knee circles 10 each side
    Hip Circles/Fire Hydrants 10 each direction and side
    Leg clams or lifts 10 on each side
    Windshield Wipers 20 on each sides, can also do on side for external femoral rotation
    Head and shoulder tabletop flow
    Cat and Cow 10, can be done throughout day to reset back alignment
    Bird Dog 10 on each side
    Superman 10
    Jumping Jacks - 40, arms straight when clapped overhead, can also do single-leg
    Skater 10 each side
    Mountain Climber 10 each side
    Burpees 10
    Roller - IT band, use lacrosse ball for hamstrings, 1-2 minutes per side

    Closing Stretches:

    There are plenty of free Yoga, stretch, and cool down videos on YouTube. Below are a few of
    my favorite stretches. Hold for at least 30 seconds on each side.

    Shoulder stretch with hands on flat surface press into fingertips, elbows rotate toward ears
    Shoulder/chest/bicep stretch gripping a doorway bent and/or straight arm
    Forward fold - legs together, then spread apart
    Pyramid pose
    Runners lunge/hip stretch - grip foot for quad stretch
    Split or half split add point/flex foot in half split
    Seated hamstring fold over
    Cobra
    Down dog - really press heals into floor and tighten quads
    Piriformis stretch and twist
    Chest opening with blanket or foam roller under upper back
    Leg rest on stability block can be held 5 minutes to eternity
    Foam rolling
    Personal Training By Alicia Tubbs 3

    COMPOUND EXERCISES
    Lower Body
    Deadlift American, Romanian
    Squats standard, globe/goblet, sumo, frog/jumps
    Lunges stationary, jumps, twisting, walking, low walk
    Farmers walk
    Overhead Farmers walk barbell, dumbbells, or single-arm dumbbell
    Kettle Swing can also be done with dumbbell
    Single-leg lift standing on wobble board or floor, can also be done on back for quadriceps
    Hip Thrust weighted or feet on dumbbell with external rotation
    Resistance band side step

    Core
    Plank regular, crawl (with paper), scissor, side, diver, sway, twist, single leg on ball or chair
    Palloff Press - standard and overhead, use resistance bands
    Hollow man
    Ribcage draw-down hanging, standing, or lying down
    Ab wheel
    Jack knife with stability ball, paper, or paper plates
    Bear Crawl

    Upper Body
    Push-ups regular, heart to heart, elbows to ribs, wide arm, crocodile
    Overhead or military Press
    Pull ups all grip positions, negatives, lateral pulls in hang position
    Straight Arm raises - use dumbbell, for lateral and anterior shoulder can add sun-salutation
    arms
    Flies and rows
    Session Goal Chart

    Day: M T W TH F Sets/Reps Day: M T W TH F Sets/Reps


    Warm ups

    LB
    LB
    Core
    UB
    Closing Stretches
    Personal Training By Alicia Tubbs 4

    Sample Sessions

    Day: M T W TH F Sets/Reps Day: M T W TH F Sets/Reps


    Warm ups
    -Ankle circles
    -Jacks
    -Arm Circles
    -Wall Angel
    -Bird Dog
    -Cat Cow
    -Down Dog
    LB Goblet Squat Jump squat
    LB Deadlift Kettle thrust
    Core Overhead Farmer (can be core of LB Ab wheel
    exercise) and/or Hollow man
    UB Pushups (pyramid variation) Pull ups - negatives
    Closing Stretches
    -Lunge, then add quad
    -Half split, then add calves
    -Overhead, bent arm shoulder
    -Piriformis, then add twist
    -Chest opener with blanket or roller
    -Legs on stability block

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