10.12.2013 Exercises and Exercise Program Guide. 1 Exercise NameVariations Main Muscle Targeted / Purpose Level* (E, I, A) Static Isometric Press Palm

10.12.2013

Exercises and Exercise Program Guide

2

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Static Isometric

Press

Palm pressKnee rest plank

Full plank

Whole bodyCore strength

EIA

Crunch Vertical crunchFloor crunch

Floor leg crunchKnee cross crunch

Plyo-crunch

AbdominalsObliques

EIIAA

Squat Two-legged squatOne-legged squat

Dynamic one/two legged squat

Core strengthIsometrically -

lower/upper back, abdominals , trunk

muscles

IAA

Abdominal Exercises I

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

3


Level* (E, I, A)

Raises Supported raiseSide raise

Front/back raiseKnee-side touch

Lower abdominals Hips

EIII

Rotation Slow rotationLow/high rotationExplosive rotation

AbdominalsObliques

EIA

Abdominal Exercises II



4

Exercise Name VariationsMain Muscle Targeted /

Purpose Level* (E, I, A)

Static Isometric

Press


Full plank


EIA

Bicep curl Bicep curlForward punchUppercut curls

Bicep brachii EIA

Tricep extension

Tricep extensionFloor body up extension

Chair extension

Tricep brachii EIA

Arm Exercises I



5

Exercise Name VariationsMain Muscle Targeted /

Purpose Level* (E, I, A)

Butterfly ButterflyForward/backward

butterfly

Upper arm / Abductor muscles

II

Flys Chest/back flyOverhead flyKnee push up

Push upPlyo-push up

Single handed pushup

Chest muscles / Pectoralis majorAnterior deltoidTriceps brachii

EEIAAA

Arm Exercises II



6



Level* (E, I, A)

Static Isometric

Press


Full plank


EIA

Table Arm to side table ExtensionTable arms extended forward

Core strengthLower back / Latissimus Dorsi

Lower abdominals

IA


Core strengthIsometrically - lower/upper

back, abdominals , trunk muscles

MH

Raises Side raiseFront/back raiseKnee-side touch


Lower back / Latissimus Dorsi

III

Back Exercises I


7



Level* (E, I, A)

Rotation Side rotationLow/high rotation

AbdominalsObliques

EI

Arch Normal archSquat arch

Squat to arch to jump

Lower back / Latissimus Dorsi

EIA

Crunch Knee cross crunch Core strengthAbdominals

Obliques

A

Flys Chest/back flyKnee push up

Push upPlyo-push up

Chest muscles / Pectoralis major

Anterior deltoidTriceps brachii

IIAA

Back Exercises II


8


Level* (E, I, A)

Static Isometric

Press


Knee pressFull plank


EIIA

Knee raises Knee raiseQuick alternate knee raise

Plyo-knee raise

AbdominalHip flexor

IAA

Lunge Forward lungeBackward lunge

Side lungAlternate lung

Plyo-lunge

HamstringsQuadriceps

Gluteals

IIIAA

Leg Exercises I



9


Level* (E, I, A)


Plyo-squat

Core strengthIsometrically - lower/upper

back, abdominals , trunk muscles

IAA

Raises Side raiseFront/back raiseKnee-side touch


III

Leg Exercises II



10


Level* (E, I, A)

Static Isometric Press


Full plank


EIA

Chest press & Push Up

Forward pressSquat & forward pressKnee rested push up

Knee rested + side push upPush up

Push ups + side extensionPlyo push up


EIIIAAA

Shoulder Rotation

Static forward/backwardDynamic

forward/backward

Deltoid s IA

Chest & Shoulder Exercises I



11


Level* (E, I, A)

Upward Extension

Upward extensionLateral over extension

Deltoid s IA

Rotation Low/high rotationQuick low/high rotation

AbdominalsObliques

IA

Chest & Shoulder Exercises II



12


Level* (E, I, A)

Static Isometric

Press


Full plank


EIA


Floor leg crunchPlyo-crunch

Core strengthAbdominals

Obliques

EIIA

Squat Two-legged squatDeep two-legged squat

One-legged squatDynamic one/two

legged squat



muscles

IIAAA

Program – Back Pain I (2 sessions per week)

1 x 20 minutes (Advanced 4)1 x 20 minutes stretching/recovery program (Body relaxation 1)


13


Level* (E, I, A)

Table Arm to side table ExtensionTable arms extended

forward

Lower/upper back II


AbdominalsObliques

IIA

Arch Normal archSquat arch

Squat to arch to jump

Lower/upper back EIA

Program – Back Pain II (2 sessions per week)

1 x 20 minutes (Advanced 4)1 x 20 minutes stretching/recovery program (Body relaxation 1)


14


Level* (E, I, A)


One-legged squatDynamic one/two

legged squat



muscles

IIAA

Static Isometric

Press


Full plank


EIA


Side lungeAlternate lunge


Gluteals

IIIA


Program – Endurance, Strength & Speed I (2 sessions per week)

1 x 20 minutes Static (Advanced 4)1 x 20 minutes Dynamic (Advanced 4)

15


Level* (E, I, A)



Plyo-crunch


Obliques

EIIAA

Table Arm to side table Extension

Table arms extended forward

Lower/upper back II


AbdominalsObliques

EIA


Program – Endurance, Strength & Speed II (2 sessions per week)

1 x 20 minutes Static (Advanced 4)1 x 20 minutes Dynamic (Advanced 4)

16*Level: E = Easy, I = Intermediate, A = Advanced


Level* (E, I, A)

Static Isometric

Press

Palm pressKnee press

Knee rest plankFull plank


EIIA


One legged squatDynamic one/two legged

squat



muscles

IIAA


Side lungesAlternate lunge


Gluteals

IIIA



Plyo crunch


Obliques

EIIAA

Program – Slim, Cellulite, Tone & Shape I (2 sessions per week)

1 x 20 minutes Static (Advanced 2)1 x 20 minutes Dynamic (Cellulite 1 - metabolic)

17*Level: E = Easy, I = Intermediate, A = Advanced


Level* (E, I, A)

Table Arm to side table ExtensionTable arms extended forward

Lower/upper back II


AbdominalsObliques

EIA

Flys Chest/back flyKnee push up

Push upPlyo push up


IIAA

Program – Slim, Cellulite, Tone & Shape II (2 sessions per week)

1 x 20 minutes Static (Advanced 2)1 x 20 minutes Dynamic (Cellulite 1 - metabolic)

18


Level* (E, I, A)

Copy paste images here from previous pages

Copy paste exercises from previous pages


Create Your Own Program!X x X minutes Static/Dynamic (program name) – ~X reps per sideX x X minutes Static/Dynamic (program name) – ~X reps per side

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10.12.2013 Exercises and Exercise Program Guide. 1 Exercise NameVariations Main Muscle Targeted / Purpose Level* (E, I, A) Static Isometric Press Palm