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Ramon Valdez 02/22/2016
Exercise Prescription: Dr. _____ Smith
*General strength and flexibility perscription
Goals:
Increase strength functional for rowing (strength and endurance) and increase flexibility
Warm Up:
A combination of muscle specific dynamic stretches, as well as exercise specific movements before resistance training. Ex: squatting: lunges for hip flexors, hamstrings, and quads… and Body weight squats.
Monday Tuesday Wednesday Thursday Friday Saturday SundayStrength60%-80%4 sets of 8-122-3 mins
rest btwn sets
-Bench Press-Lat Pull Downs-Face Pulls-Shoulder Raises-Bicep Curls-Supermans-Incline sit ups with twists (Med Ball)
-Leg Press-Straight Leg DL-Step Ups-Calf Raises-Planks (30s left, neutral, & right x2)
OFF
DAY
-Bench Press-Lat Pull Downs-Face Pulls-Shoulder Raises-Bicep Curls-Supermans-Incline sit ups with twists (Med Ball)
-Leg Press-Straight Leg DL-Step Ups-Calf Raises-Planks (30s left, neutral, & right x2)
OFF
DAY
OFF
DAY
FlexibilityHold stretch 2 2 x 30s
Full body focusing on: Hamstrings,Shoulders, calves, glutes, Hip flexors, Hip extensors
Full body focusing on: Hamstrings, calves, shoulders, glutes, Hip flexors, Hip extensors
OFF
DAY
Full body focusing on: Hamstrings, calves,shoulders,glutes, Hip flexors, Hip extensors
Full body focusing on: Hamstrings, calves ,shoulders, glutes, Hip flexors, Hip extensors
OFF
DAY
OFF
DAY
Ramon Valdez 02/22/2016
Stretches
Tricep Bicep & Chest Shoulder Lats Glutes Hamstring
Quads calf Hip Flexor
Additional Notes: - All exercise recommendations are the assumption the body is cooperative. If ailments inhibit the completion of certain segments of the prescription, adjust weight so exercise is possible.
Ramon Valdez 02/22/2016
- Utilize assortion of active, passive and PNF stretching techniques *if no one else is present to assist with passive and PNF stretching, use exercise bands.
- Active: stretching yourself/ Passive: someone or something stretches for you.
- Example: PNF Hamstring : contract for 3-6s at 25%-75% followed by assisted stretch for 30s
- Repeat stretching program twice
Explanation of Work Out
Exercising between 60-80% of 1 RM for 4 reps x 8-12 sets is to gain strength. It is important to give 2-3 mins rest between each set because it allows the individual to fully regain their energy. Upper and lower body lift days are separated by 48 hours in order to allow the muscles to recuperate. Stretching is 2 sets of 30s in order to give enough opportunity for the muscles and joints to release tension. This stretching program focuses on certain joints and muscles because they are too tight, and are probable causes of listed ailments and restrictions. It is recommended that shoulder, hamstring, and hip flexors undergo passive and PNF stretching in order to increase range of motion at the joint.
