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Thursday, January 16, 2003

test







The No Term Limits Workout















































































































Exercise
Stationary Bodyweight Lunge


1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.


Trainer's comments:
Don't let you knee line extend over your toe line.




















































Sets RepsWeight/
Resistance
TempoTime
120
slow-moderate
220
slow-moderate
320
slow-moderate
1 legged ball squat
1) Place flexaball against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.
3) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee to extend past the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially.


Trainer's comments:
Inale on the way down, exhale up.




















































Sets RepsWeight/
Resistance
TempoTime
110-15
4 seconds down, 2 seconds up
210-15
4 seconds down, 2 seconds up
310-15
4 seconds down, 2 seconds up
Bodyweight Lateral Squat
1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.

Trainer's comments:
Inhale way down-exhale way up.




















































Sets RepsWeight/
Resistance
TempoTime
120
moderate
220
moderate
320
moderate
Single Leg Kickbacks
1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement.
4. Repeat with the other leg.
5. For a more advanced movement you can attach an ankle weight around your leg.

Trainer's comments:
Exhale on kick out, inhale in.




















































Sets RepsWeight/
Resistance
TempoTime
115
moderate
215
moderate
315
moderate
Bridging
1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself.
2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back.
3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds.
4. Repeat for required number of repetitions.

Trainer's comments:
exhale up, inhale down.




















































Sets RepsWeight/
Resistance
TempoTime
115
moderate
215
moderate
315
moderate
Band Chest Flye on Ball
1. Lie on your back with the band secured under the ball. You can also secure the band under your back if it is short.
2. With your arms extended above your chest slowly bringing them out away from your body. Make sure to keep your arms in a semi straight position.
3. Once your hands reach chest level then return to the starting position and repeat.

Trainer's comments:
Exhale up, inhale down.




















































Sets RepsWeight/
Resistance
TempoTime
110-15
2 seconds up, 4 seconds down
210-15
2 seconds up, 4 seconds down
310-15
2 seconds up, 4 seconds down
Standing Bent Over Row (w/ bands)
1. Start by placing the band under one foot and stepping backwards with the other foot.
2. Bend over keeping your back flat and stop at a 45 degree angle.
3. Pull the bands up towards your waist keeping your elbows in close together.
4. Squeeze your shoulder blades together when performing rowing motion.



Trainer's comments:
exhale up, inhale down.




















































Sets RepsWeight/
Resistance
TempoTime
115
2 seconds up, inhale up
215
seconds up, inhale up
315
seconds up, inhale up
Lateral raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.


Trainer's comments:
Exhale up, inhale down




















































Sets RepsWeight/
Resistance
TempoTime
112
2 seconds up, 4 seconds down
212
2 seconds up, 4 seconds down
312
2 seconds up, 4 seconds down
Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.


Trainer's comments:
Inhale down, exhale up. (you can use a stable chair or edge of couch)




















































Sets RepsWeight/
Resistance
TempoTime
18-12


28-12


38-12


Bicycle Kicks
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

Trainer's comments:
Don't forget to breath!




















































Sets RepsWeight/
Resistance
TempoTime
120-30


220-30


320-30


Swan on ball
1. Lie prone on top of a stability ball.
2. Place your feet on the ground to provide support and stabilization.
3. Hold your arms parallel to your body and then proceed to extend your back and raise your shoulders and arms above parallel.
4. Your shoulders will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement.

Trainer's comments:




















































Sets RepsWeight/
Resistance
TempoTime
110-15


210-15


310-15


Treadmill
Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run.
You can also place the treadmill on an incline to increase the difficulty.


Trainer's comments:
Do cardio at the end of your workouts for maximum fat burn. Remember-maximum heartrate is 220-age.




























Sets RepsWeight/
Resistance
TempoTime
1


20-30 minutes






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