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Static Stretching

Psoas Stretch

• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
• You should be in a straight line (similar to the bottom position in a lunge).
• Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level).
• Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch


• Lie on your back with both legs flat. Slightly bend your right knee.
• Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground.
• As you raise your leg, you will begin to feel a stretch in the hamstring.
• Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot.
• Hold the stretch for 30 seconds and then switch sides.

Glute Stretch


• Lie on your back with both legs flat. Slightly bend your right knee.
• Raise your left leg straight up in the air.
• Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor.
• Support the leg by looping a towel around your foot.
• You should feel the stretch over your hip and in your glute on your left side.
• Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch


• Lie on your right side.
• Bring your left ankle back to your butt and grasp it with your left hand.
• Keep the knee in line with the hip.
• The stretch will be in the front of your left leg (thigh).
• Hold for 30 seconds and then repeat for the other side.Chest Stretch
• Stand next to a doorframe.
• Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder).
• Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow.
• You should feel the stretch across the front of your shoulder and chest.
• Hold for 30 seconds and then repeat for the other side.

Shoulder Stretch


• Raise your arm to shoulder height and bring your arm across the front of your body.
• If using your right arm, your right hand should rest at your left shoulder.
• Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder.
• Hold for 30 seconds and then repeat for the other side.

Exercise Descriptions – Advanced Workout B

DB Bulgarian Split Squat

• Unlike the photo below, you need to hold a dumbbell in each hand.
• Stand with your feet shoulder-width apart.
• Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

Leg Stability Ball Leg Curl


• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep only one foot on the ball and raise the other one up in the air.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips with only one leg while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.

Dip

• Hold onto the dip bars and lean your upper body forward 10-15 degrees.
• Slowly lower your body until there is a 90 degree angle between your upper and lower arm.
• Press back up using chest, triceps and shoulders.
Push-Up with Hands on Ball
• Place your hands on a Stability ball and keep your feet on the floor.
• Perform regular push-ups. Make sure your grip does not bother your wrist.
• Keep your body in a straight line at all times.

Exercise Descriptions – Advanced Workout A

Spiderman Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• As you lower yourself, slowly bring your right knee up to your right elbow.
• Keep your foot off the ground as you do so.
• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position.
• Alternate sides until you complete all repetitions.
• Keep your body in a straight line at all times and try not to rotate at your hips.

DB Incline Press


• Lie on a bench with the backrest inclined at 45-60 degrees.
• Hold the dumbbells above your chest with your palms turned toward your feet.
• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest

Chin-up


• Take underhand grip on the bar with the palms facing you.
• Pull your body up until the chest reaches bar level.
• Slowly lower yourself but do not let your body swing and do not use momentum.

Assisted Chin-up


• Set up a smith rack or bar at head height (or set a chair under a fixed chin-up bar).
• Grasp the bar with an underhand grip, and support some of your bodyweight with your feet on the floor or chair.
• Use your arms as much as you can and use your feet for the rest of the force needed
• Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.
• Hold dumbbells at arms length. Stand with your feet shoulder-width apart.
• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.
• Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.
• Reverse the movement before your back starts to round.
• Extend at the hips, contracting your hamstrings and buttocks, to stand up.
• Pull with your upper back and bring your torso upright. Keep the dumbbells close to your body and exhale as you reach the top of the movement.
• Perform each rep with 100% concentration.
• Do NOT round your lower back. I am not letting my back round in the photos.

Exercise Descriptions – Intermediate Workout B

DB Split Squat – See above.

Y’s & T’s
• Lie on your chest on a bench. Place your forehead on the end of the bench.
• Raise your arms out in a “Y” position.
• Use the middle trapezius muscle (along the center of your back, below your shoulder blades) to lift your arms up to just above shoulder height.
• Slowly return to the start position. Try to limit the use of your deltoids/shoulders.
• After completing all reps for the “Y”, raise your arms out in a “T” position.
• Use your rhomboids (the muscles between your shoulder blades) to lift your arms up.

Inverted Rows

• Set a bar at hip height in the smith machine or squat rack.
• Lie underneath the bar and grab it a few inches wider than shoulder-width apart.
• Row yourself up the top position with your upper back and lats.
• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Slowly return to the start position.
DB Close-Grip 1-Arm Standing Shoulder Press

• Stand with your hips back, knees bent and abs braced.
• Hold dumbbells at shoulder level with palms toward head.
• Press one dumbbell overhead and slowly lower to the start position.
• Alternate sides until all reps are finished.
• Do not arch your back. Stand upright.

Leg Deadlift

• Stand with your feet slightly greater than shoulder-width apart.
• Pick one foot off the ground and extend that foot backward.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Let your arms hang at your sides.
• Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Go slowly and focus on balance.
• Go until your thigh is parallel to the floor, but keep your lower back flat.
• Push with your buttocks, hamstrings, and quadriceps to return to the start position.
• Complete all the given repetitions for one leg and then switch.

Exercise Descriptions – Intermediate Workout A

Dumbbell Squat

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and “sit back”.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
• For the dumbbell squat, hold a dumbbell in each hand on the outside of your legs.
• Do NOT round your lower back. I am not letting my back round in the photo.

Elevated Pushups


• Keep the abs braced and body in a straight line from knees to shoulders.
• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width).
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

DB Row


• Rest the left hand and left knee on a flat bench, lean over and keep the back flat.
• Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen.
• Keep the low back tensed in a neutral position and the elbow tight to the side.
• Do NOT round your lower back. I am not letting my back round in the photo.

Stability Ball Leg Curl

• Lie on your back with the soles of your feet on a medium-sized Stability Ball.
• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes.
• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged.
• Pause and slowly return the ball to the start position while keeping the hips bridged.
Split Squat with Front Foot Elevated
• Stand with your feet shoulder-width apart. Step forward with your right leg, taking a slightly larger than normal step, and put it on a 6-inch riser.
• Press the front of your left foot into the ground and use it to help keep your balance. The left knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your right thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don’t step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.

DB Rear-Deltoid Lateral Raise

• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Stand with your knees bent slightly and your upper body bent parallel to floor.
• Perform a lateral raise, lifting the dumbbells up and out to the side.