Intermediate Day 2

Program Template
Trainer: Rhiannon Yanochko

Introduction

Warm Up
5 min any cardio

Cardio Program
Activity Intensity Duration Comments

Summary of the program

Activity Type Sets Reps Duration Tempo Intensity Rest
Abdominal Crunch - Reverse on Floor Exercise
Chest Press - Seated 2 Arm (Free Motion) Exercise
Plank - Standing Cable Hold Exercise
Shoulder Press - Standing With DB Exercise
Leg Press - Supine Elevated on SB (1 Leg) Exercise
Lunge - Forward Exercise
Lat Pull Down Exercise
Step Up to Balance - Frontal Plane Exercise
Chest Press - Incline Dumbbell Exercise

Cool Down

Abdominal Crunch - Reverse on Floor

Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Lie on the floor with knees bent and shoulders flat against the floor.

Movement:
- Contract yourabdomen and drawknees in to your chest.
- Hands canbe placedout to the side for support.
- Hold and release.
- Do not use momentum during the movement. Use abdominal contraction to draw knees in.
- Repeat recommended repetitions.

Chest Press - Seated 2 Arm (Free Motion)

Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Grasp a handle.
- Assume a “sit tall” position with feet flat on floor and free hand placed on same side thigh.

Movement:
- From the start position, draw your belly button inward toward your spine.
- Maintaining a “sit tall” position, push the cable handle toward the center.
- Keeping optimal spinal alignment, return to the start position and repeat movement.
- Generate movement from the core instead of the arms.
- If weight becomes too heavy, bend elbow to shorten the lever arm.
Plank - Standing Cable Hold
Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
-
- Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement:
- This movement involves transverse plane torque on the kinetic chain in a standing position
- It is a good idea to start with a light resistance as this exercise introduces torsion at each segment of the body
- Start with the feet shoulder width apart, feet pointing straight ahead
- Grip the handle with an interlocking hand position
- The shoulders stay relaxed and the arms are extended straight ahead of the chest
- Maintain normal breathing patterns and hold for the desired length of time
- Switch sides
- TRAINERS: ensure that client / athlete does NOT excessively elevate the shoulder complex and/or arch the back
excessively. This is a strong indication of abnormal neuromuscular control and/or too much load.

Shoulder Press - Standing With DB

Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Begin with good posture, shoulder blades retracted and depressed.
- Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.

Movement:
- Position feet shoulder width apart, pointing straight ahead.
- Start with the dumbbells at shoulder height, palms facing forward.
- While maintaining total body alignment, push the dumbbells into full extension overhead.
- AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede
loading of this exercise).
- TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is
excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
- Other progressions: Inertia progression – dumbbell, to cables, to tubing.Stable to Unstable surfaces - airex pad, ½ foam
roller.

Leg Press - Supine Elevated on SB (1 Leg)

Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Lie on BALL as pictured with hips and knees flexed.

Movement:
- Keep feet flat, yet, drive through the heels and focus on contracting the glutes until the legs straigten as pictured, repeat.
Lunge - Forward
Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Stand in proper alignment with hands on hips
- Place feet straight ahead and shoulder width apart

Movement:
- From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing
mechanism)
- While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles
- During the descent maintain weight distribution between the heels and mid-foot
- Do not allow the feet to cave inward or shift outward
- The knees should track between the first and second toes
- Perform downward reps slowly and concentrate on the descent and the alignment of your body
- Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain
- Keep upper torso erect. Leaning forward is potentially injurious to the spine, knee and ankle. Note: Leaning forward may be a
result of poor hip joint flexibility and a weak core
- While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain

Lat Pull Down

Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Place hands on bar at a grip width that will allow the wrists to be perpendicular to the bar when the elbows are at 90 degrees.
- Lean back just enough so that the bar descends in front of you (NOTE: This will vary from machine to machine).

Movement:
- From the start position, draw your belly button inward toward your spine.
- Maintaining optimum spinal alignment, SLOWLY start to pull the shoulder girdle downward. While the shoulder blades
continue to move downward, the arms should follow.
- The return motion must include shoulder girdle upward rotation and elevation. Motion should be stopped just before the
muscles relax.
- Do not allow head to “jet” forward.

Step Up to Balance - Frontal Plane

Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Stand in front of 6”-18” box with feet shoulder width apart.

Movement:
- Step onto box with 1 leg, keeping foot pointed straight ahead and knee lined up over mid foot.
- Push through heel and stand up straight balancing on one leg.
- Flex the other leg at the hip and knee, dorsiflex foot.
- Return opposite leg to the ground and step off the box.
- Alternate legs.
- NOTE: This can be done in all three planes of motion, Frontal, Saggital and Transverse Planes
Chest Press - Incline Dumbbell
Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Lie on bench with your feet straight and flat on the ground.
- With arms fully extended, position the dumbbells over the lower part of the shoulders (not the head).

Movement:
- From the start position, draw your belly button inward toward your spine.
- Slowly, lower your elbows out and down, maintaining wrist position over the elbows.
- Continue to lower the weight until your upper arms are level with the shoulders.
- To return, move your elbows up and in toward the center. This will create a triangular motion.
- Wrist should maintain a neutral position. Keep the dumbbells over the wrists throughout the entire exercise.
- Maintain proper posture, as the weight is lowered. DO NOT allow the head to “jut” forward.