247 Exercise Library Manual Final

7/27/2019 247 Exercise Library Manual Final

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Exercise Library Manual ecover


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2011 www.247FatLoss.com. All Rights Reserved.

Legal Disclaimer

You must get your physicians approval before beginning this exercise program. Theserecommendations are not medical guidelines but are for educational purposes only. You must consult yourphysician prior to starting this program or if you have any medical condition or injury that contraindicatesphysical activity. This program is designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms ofexercise pose some inherent risks. The editors and publishers advise readers to take full responsibility fortheir safety and know their limits. Before practicing the exercises in this book, be sure that your equipment iswell maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The

exercises and dietary programs in this book are not intended as a substitute for any exercise routine ortreatment or dietary regimen that may have been prescribed by your physician.

Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exerciseunless you have been shown the proper technique by a certified personal trainer or certified strength andconditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any exercisewithout proper instruction. Always do a warm-up prior to strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, youmust talk to your physician before starting any exercise program, including this workout. If you experienceany light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult aphysician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, highblood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss allnutritional changes with your physician or a registered dietician. If your physician recommends that you dontuse this workout, please follow your doctors orders.


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Decline Push-up ..................................................................................................18

Decline Spiderman Push-up ................................................................................19

Dips ......................................................................................................................19

DB Elbow-out Row ...............................................................................................20

Elevated Push-ups ...............................................................................................21

Foam Rolling ........................................................................................................22

DB Goblet Squat ..................................................................................................23

DB Goblet Step-Ups ............................................................................................23

Glute Stretch ........................................................................................................24

Hamstring Stretch ................................................................................................25

Hip Extension .......................................................................................................25

DB Incline Press ..................................................................................................26

DB Incline Squeeze Press ...................................................................................26

Jumping Jacks .....................................................................................................27

KB Swings............................................................................................................28

Kneeling Close-grip Push-up ...............................................................................28

Kneeling Push-up ................................................................................................29

DB Lunge .............................................................................................................30

Lunge Jump .........................................................................................................30

Mountain Climber .................................................................................................31

Narrow-Stance Bodyweight Squat .......................................................................32

DB Power Shrug ..................................................................................................33

DB Push Press.....................................................................................................33

Pike Push-up .......................................................................................................34


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Plank ....................................................................................................................34

Plank to Triceps Extension ..................................................................................35

Prisoner Diagonal Lunge .....................................................................................35

Prisoner Lunge ....................................................................................................36

Prisoner Squat .....................................................................................................36

Psoas Stretch ......................................................................................................37

Push-up ...............................................................................................................37

Push-Up Plank .....................................................................................................38

Quadriceps Stretch ..............................................................................................39

DB RDL ................................................................................................................40

DB Rear-Deltoid Raise ........................................................................................40

DB Renegade Crawl ............................................................................................41

DB Renegade Row ..............................................................................................42

DB Reverse Lunge ..............................................................................................42

DB Row ................................................................................................................43

Reverse Lunge ....................................................................................................43

Run-in-Place ........................................................................................................44

DB Swing .............................................................................................................45

DB Split Squat .....................................................................................................45

DB Squat .............................................................................................................46

DB Squat and Calf Raise .....................................................................................46

DB Step-Up ..........................................................................................................47

Shoulder Stretch ..................................................................................................47

Side Plank ............................................................................................................48


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Side-to-Side Jump ...............................................................................................48

Spiderman Climb .................................................................................................49

Spiderman Push-up .............................................................................................49

Split Shuffle ..........................................................................................................50

Stability Ball Cross-Body Mountain Climber ........................................................50

Stability Ball Jackknife .........................................................................................51

Stability Ball Leg Curl ...........................................................................................51

Stability Ball Plank ...............................................................................................52

Stability Ball Rollout .............................................................................................52

Step-up plus Reverse Lunge ...............................................................................53

Stick-up ................................................................................................................54

Strap Row ............................................................................................................54

DB Triceps Extension ..........................................................................................55

Total Body Extension ...........................................................................................55

T-Push-up ............................................................................................................56

Triple Press ..........................................................................................................57

DB Walking Lunge ...............................................................................................58

Walking Lunge .....................................................................................................58


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Single Sided Exercises

1-Arm DB Squat & Press

Hold one DB shoulder height with feet hip-width apart. Push your hips back and squat to parallel.

Push through your heels to return to the start position while pressing DBoverhead.

1-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 neutralposition.

Let your arms hang at your sides. Start the movement at the hip joint. Pushyour butt back and sit back as if you were sitting on a chair. Go slowly andfocus 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 startposition.

Complete all the given repetitions for one leg and then switch.


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1-Leg Hip Extension

Lie on your back with your knees bent and feet flat on the floor.

Brace your abs, and contract your right glute (butt muscle) while you takeyour left leg, lift it off the floor and hold it in the position shown.

Using the right glute, bridge your hips up.

Keep your abs braced. Do not use your low back to do this exercise.

Slowly lower your hips down until they are an inch above the ground.

Perform all reps for one leg and then switch sides.

1-Leg Squat

Stand with your feet slightly greater than shoulder-width apart.

Pick one foot off the ground and extend that foot forward.

Contract your glutes, brace your abs and keep your spine in a neutral

position. Extend your arms forward or to the sides to increase your balance.

Start the movement at the hip joint. Push your butt back and sit back as ifyou were sitting on a chair. Squat slowly and focus on balance.

Squat 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 startposition.

Complete all the given repetitions for one leg and then switch.


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DB 1-Arm Overhead Press

Stand with your hips back, knees bent and abs braced.

Hold one dumbbell at shoulder level and place the other on your obliques.

Press the dumbbell overhead and slowly lower to the start position.

Do not arch your back. Stand upright. Do all reps on one side and switch.

DB 1-Arm Shoulder Press

Stand with your hips back, knees bent and abs braced.

Hold one dumbbell at shoulder level and place the other on your obliques.

Press the dumbbell overhead and slowly lower to the start position.

Do not arch your back. Stand upright. Do all reps on one side and switch.


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A Exercises

Alternating Off-Set Push-up

Keep your abs braced and body in a straight line from toes to shoulders.

Place the hands on the floor slightly wider than shoulder-width apart, BUTplace one hand in front of shoulder level and the other hand behind shoulderlevel.

Slowly lower yourself down until you are 1 inch 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.

Do 2 reps for one side and then change hand positions and walk forward onestep, then repeat until youve completed all reps.


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B Exercises

Ball Squat

Stand with your feet just greater than shoulder-width apart.

Place a Stability Ball in between your back and the wall.

Start the movement at the hip joint. Push your hips backward and sit backinto a chair. Squat as deep as possible, but keep your low back tensed in aneutral position.

Dont let your lower back become rounded.

Push with your glutes, hamstrings, and quadriceps to return to the startposition.

Bodyweight Row

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.


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B Exercises

Bodyweight Squat


Start the movement at the hip joint. Push your hips backward and sit backinto a chair. Make your hips go back as far as possible.

Squat as deep as possible, but keep your low back tensed in a neutralposition.



Bulgarian Split Squat

Stand with your feet shoulder-width apart. Hold dumbbells in each hand if

needed. Place the instep of one foot on a bench. Step forward with the other foot,

taking a slightly larger than normal step.


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.


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B Exercises

Burpees

Stand with your feet shoulder-width apart.

Drop down onto your hands and feet, then thrust your feet back so you are ina push-up position. Thrust your feet back in and then stand up.

You can add a vertical jump at the end as well.

DB Bent Over Row

Hold dumbbells in each hand at arms length.


Bend your knees slightly, and keep knees bent, back flat, head up, shouldersback, chest out and arms straight.

Slowly row it up contracting your shoulder blades, elbows tight to the side. DoNOT round your lower back.


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B Exercises

DB Bicep Curl

Stand and hold dumbbells at arms length.

Keep your knees slightly bent, chest up, and shoulders back.

Curl the dumbbells up to shoulder height while maintaining a flat back.

Slowly return to the start position.

DB Bulgarian Split Squat 1&1/2 reps


Place the instep of one foot on a bench. Step forward with the other foot,taking a slightly larger than normal step.


position. Lower your body until your front thigh is parallel to the ground.

Keep your upper body upright and your lower back flat.

Push through the lead foot to come HALFWAY up and then drop back downto the bottom position. Then push through the foot ALL the way up to theupright position.

Stay in a split-squat stance and perform all reps for one leg and then switch.


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C Exercises

Chest Stretch #1

Stand next to a doorframe. Raise elbow to shoulder height and rotate arm sothat your hand is up (as if in a throwing position with elbow in line with yourshoulder).

Press your elbow against the doorframe and slowly and gently rotate yourupper body away from your elbow. Feel the stretch across the front of yourshoulder and chest.

Hold for 30 seconds and then repeat for the other side.

Chest Stretch #2

Stand with your arm out-stretched and hand pressed against a wall orsupport.

Rotate your hips and feet away from your arm, to increase the stretch feltacross the chest muscle. Hold that position for 20 seconds and then repeatfor the other side.


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C Exercises

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 usemomentum.

Close-Grip Push-up

Keep the abs braced and body in a straight line from toes/knees to shoulders.

Place the hands on the floor shoulder-width apart.

Slowly lower yourself down until you are an inch off the ground. Tuck your elbows into your sides as you lower your body.


Keep your body in a straight line at all times and elbows tucked in.

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C Exercises

Cross-Body Mountain Climber

Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring yourknee up to your opposite shoulder. Do not let your hips sag.

Keep your abs braced and slowly return your leg to the start position.

Alternate sides until you complete all of the required repetitions.

DB Chest Press

Hold the dumbbells above your chest with your palms turned toward yourfeet.

Lower the dumbbells to chest level.

Pause briefly and press the dumbbells straight up above the chest.

Squeeze your chest muscles together as your press the dumbbells up.


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C Exercises

DB Chest-Supported Row

Lie with your chest supported by an incline bench. Your arms should hang tothe floor. Adjust the bench to the appropriate height.

Grab a dumbbell in each hand and bring your shoulder blades together, androw the dumbbells up to your stomach. Squeeze your shoulder bladestogether.



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D Exercises

Decline Close-Grip Push-ups

Keep the abs braced and body in a straight line from toes (knees) toshoulders.


Elevate your feet onto stairs or a bench.

Slowly lower yourself down until you are an inch off the ground.

Tuck your elbows into your sides as you lower your body.

Take 5 seconds to lower yourself down until you are 2 inches off the ground.


Keep your body in a straight line at all time

Decline Push-up


Place the hands on the floor slightly wider than shoulder-width apart.

Elevate your feet onto stairs or a bench.

Take 5 seconds to lower yourself down until you are 2 inches off the ground.




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D Exercises

Decline Spiderman Push-up

Place your feet on a bench & hands on floor, slightly more than shoulderwidth apart.

Lower your chest to floor. As you do, bring one knee up to your elbow.

Press back to the start position. Alternate sides.

Dips

Grab the dip bars, bend your knees, and raise them towards your chest sothat your hips and knees are bent 90 degrees. Keep your abs braced. Leanforward.

Slowly lower your body until there is a 90 degree angle between your upperand lower arm. Press back up using chest, triceps and shoulders.


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D Exercises

DB Elbow-out Row

Muscles: Lats (back), rhomboids (upper back), forearms, abs

Place one hand on a bench. Place your knee from the same side on thebench as well.

In the opposite arm hold a dumbbell at arm's length just above the floor.

Keep a slight bend in the back leg and keep your back flat.


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E Exercises

Elevated Push-ups

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 anaerobic step. Hands are slightly wider than shoulder width apart (normal pushup width).

Slowly lower yourself down until you are 2 inches off the ground.



Perform all repetitions in this manner and then switch to do all repetitions withthe other arm elevated. Keep your abs braced.


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F Exercises

Foam Rolling

Sit on the floor and rest your outer thigh on top of the foam roller.

Roll your thigh over top of the roller, concentrating on sore spots.

Give each sore spot 10 good rolls. This will hurt so good. Dog not included.


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G Exercises

DB Goblet Squat

Perform a Goblet Squat with your feet hip-width apart. Hold one dumbbell in both hands at chest height.

Push your hips back, bend your knees, and keep your chest up.

Drive through your glutes and quads to return to the start position.

DB Goblet Step-Ups

Stand facing a bench. Place one foot on the bench and the other on the floor.

Hold one dumbbell in to hands at chest height.

With your abs braced and glutes squeezed, start the movement by pushingthrough the bench foot to lift the body up to the standing position.

Lower your body under control. Pause briefly at the bottom and repeat.

Complete all reps for one side before changing legs.


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G Exercises

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 yourlower 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.



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H Exercises

Hamstring Stretch

Now raise your right leg straight up in the air and try to bring it back until it isperpendicular to the floor. Keep the other leg flat and straight on the ground.

Bring the leg up until a moderate stretch is felt. Support the leg in that positionby holding it up with your hands or a towel looped around your foot.

Lie on your back with both legs flat. Slightly bend your right knee.

As you raise your leg, you will begin to feel a stretch in the hamstring.

Hold the stretch for 30 seconds and then switch sides.

Hip Extension

Lie on your back with your knees bent and feet flat on the floor. 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. Dont use your lower back.

Hold your hips elevated for a 1-count. Keep your abs braced and squeeze theglutes.

Slowly lower your hips down until they are an inch above the ground. Thenrepeat

.


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I Exercises

DB Incline Press

Lie on a bench with the backrest inclined at 45-60 degrees.


Lower the dumbbells to chest level. Press the dumbbells straight up abovethe chest.

DB Incline Squeeze Press

Lie on a bench with the backrest inclined at 45-60 degrees.

Hold the dumbbells together above your chest with your palms turned towardone another. Squeeze the dumbbells together at all times.


Squeeze your chest muscles together as your press the dumbbells up.


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J Exercises

Jumping Jacks

Stand on the balls of your feet with your feet shoulder width-apart and armsby side.

Jump your feet out to your sides and raise your hands overhead at the sametime.


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K Exercises

KB Swings

Stand with your feet wider than shoulder-width apart. Hold a single Kettlebellor dumbbell in both hands in front of your body at arms length.

Push your hips back and swing the Kettlebell or dumbbell between your legs.

Drive back up to the start position and swing the Kettlebell or dumbbell up tochest height. Move at a quick pace.

Kneeling Close-grip Push-up




Tuck your elbows into your sides as you lower your body. Push through your chest, shoulders and triceps to return to the start position.

Keep your body in a straight line at all times and elbows tucked in.


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K Exercises

Kneeling Push-up


Place the hands on the floor slightly wider than shoulder-width apart





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L Exercises

DB Lunge

Stand with your feet shoulder-width apart. Hold dumbbells in each hand.

Step forward with your right leg, taking a slightly larger than normal step.

Keep your left toe on the ground and use it to help keep your balance. Theleft knee should also be bent.

Lower your body until your right thigh is parallel to the ground.


Push with your right leg to return to the starting position.

When you are strong enough, hold dumbbells in your hands to increaseintensity.

Lunge Jump

Start in the bottom of a split squat position. Your front thigh should be parallelto the floor, your torso upright, and your abs braced.

Jump up explosively and switch leg positions in the air. Your back legbecomes the front leg, and vice versa. Absorb the landing with your muscles.Keep your abs braced and torso upright.

Alternate sides without resting between sides.


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M Exercises

Mountain Climber

Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring yourknee up to your chest. Do not let your hips sag or rotate.




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N Exercises

Narrow-Stance Bodyweight Squat

Stand with your feet NARROWER than hip-width apart.

Start the movement at the hip joint. Push your hips backward and sit backinto a chair. Make your hips go back as far as possible.





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P Exercises

DB Power Shrug

Hold dumbbells in each hand at arms length.


Bend your knees just slightly and explosively pull your shoulder ups usingyour trapezius muscles and raise up on your toes

Press back to the start position. Maintain a strong posture throughout.

DB Push Press

Hold two dumbbells at shoulder level and stand with a slight bend in yourknees.


position. Start the movement with a rapid, yet small, dip at the knees.

Explode up and press the dumbbells overhead until your arms are fullyextended.

Slowly lower the dumbbells back to shoulder level.


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P Exercises

Pike Push-up

Put your feet on a bench.

Put your hands on the floor, and bring them as close to the bench as you can.

This allows your upper body to be upright and allows you to work yourshoulders.

Bend your elbows and lower your body to the floor.

Push up with your shoulders, triceps, and chest.

Plank

Lie on your stomach on a mat.

Raise your body in a straight line and rest your bodyweight on your elbowsand toes so that your body hovers over the mat.

Keep your back straight and your hips up. Hold (brace) your abs tight.Contract them as if someone was about to punch you in the stomach, butbreath normally.

Hold this position for the recommended amount of time.


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P Exercises

Plank to Triceps Extension

Raise your body in a straight line and rest your bodyweight on your elbowsand toes so that your body hovers over the mat.


Now contract your triceps and press your palms into the ground and pushyour body up to the push-up position taking 2 seconds to do it.


Prisoner Diagonal Lunge

Stand with your feet shoulder-width apart and hands clasped behind yourhead.

Step diagonally at a 45o angle with one leg and lower your body until yourthigh is parallel to the ground. Keep your torso upright.

Return to the top by contracting the quadriceps, groin, and hip extensors oflead leg.


Push back to the start position.


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P Exercises

Prisoner Lunge

Stand with your feet shoulder-width apart and hands clasped behind yourhead.

Step forward with one leg, taking a slightly larger than normal step.

Keep your back toe on the ground and use it to help keep your balance. Theback knee should also be bent.



Push back to the start position.

Prisoner Squat


Clasp your hands behind your head. Keep your elbows back and shoulder

blades pulled together to work the upper back. Start the movement at the hip joint. Push your hips backward and sit back

into a chair. Make your hips go back as far as possible.


Do not round your lower back.



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P Exercises

Psoas Stretch

Kneel on your right knee and place your left foot 1-2 feet ahead of your rightknee.

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.

Push-up

Keep the abs braced and body in a straight line from toes/knees to shoulders.






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P Exercises

Push-Up Plank

Start in the top of a push-up position. Hold your body in a straight line.



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Q Exercises

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).



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R Exercises

DB RDL

Be very conservative with this exercise. Do not perform any deadlift if yourlower 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, shouldersback, chest out and arms straight.

Keep the dumbbells as close to your thighs and shins as possible. Focus onpushing your butt back while keeping the knees stationary and keeping yourback 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.

DB Rear-Deltoid Raise


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.


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R Exercises

DB Renegade Crawl

Start in the push-up position with your hands wrapped around two lightdumbbells.

Keep your abs braced and row one dumbbell up to your ribcage.

Slowly lower under control and place the weight slightly in front of the other.

Do a push-up in the off-set position.

Repeat for the other side and continue to alternate sides.


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R Exercises

DB Renegade Row

Start in the push-up position with your hands wrapped around two lightdumbbells.

Keep your abs braced and row one dumbbell up to your ribcage.

Slowly lower under control and alternate sides.

DB Reverse Lunge

Stand with your feet shoulder-width apart. Hold DBs in each hand.

Brace your abs, and contract your glutes (butt muscles) as if you weresqueezing something between your cheeks.

Step backward with left leg, resting the toe on the ground.

Squat straight down with the right leg supporting the body weight. Loweryourself until your right thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the right leg. Focuson pushing with glutes and hamstrings. Do all reps on one side then switch.


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R Exercises

DB Row

Rest the left hand and left knee on a flat bench, lean over and keep the backflat.

Hold the dumbbell in the right hand in full extension and slowly row it up to thelower abdomen. Do NOT round your lower back.

Keep the low back tensed in a neutral position and the elbow tight to the side.

Reverse Lunge


Brace your abs, and contract your glutes (butt muscles) as if you weresqueezing something between your cheeks.

Step backward with left leg, resting the toe on the ground.

Squat straight down with the right leg supporting the body weight. Loweryourself until your right thigh is parallel to the floor.

Return to the start position by pushing with the muscles of the right leg. Focuson pushing with glutes and hamstrings. Do all reps on one side then switch.

Use dumbbells if you have access. If not, use bodyweight only.


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R Exercises

Run-in-Place


Run in place driving your knees up as high as possible.

Your other arm will naturally swing forward. Keep a bend in the elbow.

Run in place at a warm-up pace.


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S Exercises

DB Swing

Stand with your feet wider than shoulder-width apart. Hold a single adumbbell in both hands in front of your body at arms length.

Push your hips back and swing the dumbbell between your legs.

Drive back up to the start position and swing the dumbbell up to chest height.Move at a quick pace.

DB Split Squat

Stand with your feet shoulder-width apart and hold a light dumbbell in eachhand.

Step forward with your one leg, taking a slightly larger than normal step.

Press the front of your back foot into the ground and use it to help keep yourbalance. The back knee should also be bent.




Push up to the upright position, but dont step back. Stay in a split-squatstance.

Perform all reps for one leg and then switch

.


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S Exercises

DB Squat


Start the movement at the hip joint. Push your hips backward and sit back.



For the dumbbell squat, hold a dumbbell in each hand on the outside of yourlegs.

Keep your low back arched. Do NOT round your low back.

DB Squat and Calf Raise

Stand with your feet just greater than shoulder-width apart. Hold a dumbbell in each hand on the outside of your legs

Start the movement at the hip joint. Push your hips backward and sit back.


Push with your glutes, hamstrings, and quadriceps as you explode up highonto your toes strengthening your legs.

Keep your low back arched. Do NOT round your low back.

Come back to the start position and repeat


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S Exercises

DB Step-Up


Hold dumbbells in hand if needed.


Lower your body under control. Pause briefly at the bottom and repeat.

Complete all reps for one side before changing legs.

Shoulder Stretch

Raise your arm to shoulder height and bring your arm across the front of yourbody.

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 gentlyapply pressure just above your right elbow to feel a stretch in the back of theright shoulder.



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S Exercises

Side Plank

Lie on a mat on your right side.

Support your bodyweight with your knees and on your right elbow.

Raise your body in a straight line so that your body hovers over the mat.

Keep your back straight and your hips up. Hold your abs tight. Contract themas if someone was about to punch you in the stomach, but breath normally.

Hold this position for the recommended amount of time. Switch sides.

Side-to-Side Jump

Stand with your knees bent, abs braced, and hips back.

Jump laterally and land with your knees bent and hips back to absorb thelanding forces in your muscles.

Repeat to the other side with as little rest as possible between jumps. Always land with your knees bent.


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S Exercises

Spiderman Climb

Brace your abs. Start in the top of the push up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring yourknee up outside of your shoulder and touch your foot to the ground.



Spiderman Push-up



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 allrepetitions.

Keep your body in a straight line at all times and try not to twist your hips.


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S Exercises

Split Shuffle

Stand with one foot forward and the other back in a split stance.

Raise your opposite arm and bring it forward. Take your same arm back.

Quickly switch your arm and foot position, almost as if you were running inplace.

Continue to alternate, doing this exercise as rapidly as possible.

Stability Ball Cross-Body Mountain Climber

Brace your abs. Start in the top of the push-up position with your hands onthe ball.

Keep your abs braced, pick one foot up off the floor, and slowly bring yourknee up to your opposite arm. Do not let your hips sag.




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S Exercises

Stability Ball Jackknife

Brace your abs. Put your elbows on the bench and rest your shins on the ball.

With your arms straight and your back flat, your body should form a straightline from your shoulders to your ankles.

Keeping your back straight (don't round it), roll the ball as close to your chestas possible by contracting your abs and pulling it forward.

Pause and then return the ball to the starting position by rolling it backward.

Do NOT round your lower back.

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 weresqueezing something between your cheeks. Bridge your hips up bycontracting your glutes.

Keep your abs braced and contract your hamstrings and slowly curl the ballback towards your hips while keeping your hips bridged.

Pause and slowly return the ball to the start position while keeping the hipsbridged.

Pause again and drop your hips. Then bridge them back up and repeat thesequence.


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S Exercises

Stability Ball Plank

Brace your abs. Put your elbows on the bench and rest your shins on the ball.

With your arms straight and your back flat, your body should form a straightline from your shoulders to your ankles.

Hold the plank position for the designated time.

Stability Ball Rollout

Kneel on a mat and place your clasped hands on the top of a medium sizedball.

Brace your abs and slowly lean forward and roll your hands over the ballwhile the ball moves away from your body.

Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position.


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S Exercises

Step-up plus Reverse Lunge


Hold dumbbells in hand if needed.


Lower your body under control.

Step backward with one leg, taking a slightly larger than normal step.

Keep your back toe on the ground and use it to help keep your balance. Theback knee should also be bent.



Pull back to the start position with the front leg.


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S Exercises

Stick-up

Stand with your back against a wall. Your feet should be 6 inches away fromthe wall and your butt, upper back, and head should all be in contact with thewall at all times.

Stick your hands up overhead. Keep your shoulders, elbows, and wriststouching the wall. Slide your arms down the wall and tuck your elbows intoyour sides.

This should bring your shoulder blades down and together, contracting themuscles between your shoulder blades as well as the shoulder muscles.

From the bottom position, try to slowly slide your arms up until they arestraight and in a "stick-em up" position. Try to improve your range of motioneach week.

The goal is to improve shoulder mobility and postural control.

Strap Row

Grab the straps and take 2 steps backward. Lean back and rest the weight onheels.

Hold the straps with your palms facing together.

Keep the abs braced and body in a straight line from heels to shoulders.

Row your body up until your chest is at strap height.



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T Exercises

DB Triceps Extension

Lie on your back on a bench.

Hold two dumbbells above your chest, with your palms facing each other.

Slowly lower them beside your head. Extend your arms back up.

Total Body Extension

Start in the standing position as if you were going to do a bodyweight squat.

Dip down quickly into a quarter squat and swing your arms behind you byyour sides.

Explode up and extend your body onto your toes, raising your arms overhead.

Control the descent back and in one movement return to the dip before

exploding back up again.


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T Exercises

T-Push-up

Keep the abs braced and body in a straight line from toes to shoulders.


Slowly lower yourself down until you are 2 inches off the ground.

Push off to return to the start position.

As you come up, rotate to one side and point that arm towards the ceiling.

Alternate sides with each rep.


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T Exercises

Triple Press

You will do a DB Steep Incline Press followed by a DB Incline Press followedby a DB Flat Press. Do all reps for each exercise before moving to the next.

For the DB Steep Incline Press:

Set up a bench with a steep incline more upright than your regular inclinepress.



For the DB Incline Press:

Repeat the press at a low incline position.

For the DB Flat Press: Repeat the press at a flat position.


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W Exercises

DB Walking Lunge

Stand with your feet shoulder-width apart. Hold dumbbells in each hand.

Step forward with your right leg, taking a slightly larger than normal step.

Keep your left toe on the ground and use it to help keep your balance. Theleft knee should also be bent.



Drive through the lead leg to step forward to the standing position. Alternatesides.

Walking Lunge


Step forward with your right leg, taking a slightly larger than normal step. Keep your left toe on the ground and use it to help keep your balance. The

left knee should also be bent.



Drive through the lead leg to step forward to the standing position. Alternatesides.

Documents

247 Exercise Library Manual Final