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  Body Condition I  
   
Introduction
Here is a push pull workout designed for it's intensity as well as the ability to perform this with minimal equipment.

Warm Up

  Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Push Up Exercise 2 12 N/A FAST!   none move onto the pull exercise
Body Row Exercise 2 12 N/A FAST!   none move onto the pull exercise
Prone Runners (Transverse) Exercise 2 12 N/A     none move onto the pull exercise
Lunge - Transverse w/ 1 Arm Row Exercise 2 10 N/A     none move onto the pull exercise
Shoulder Press - Seated On Bench With DB (1 Arm) Exercise 2 12 N/A control   none move onto the pull exercise
Push Press - Single Low / High Exercise 2 10 N/A     none move onto the pull exercise
Plank - Bent Elbow Hold Exercise 2 hold for 30 N/A      

Cool Down
PUSH UP
Reps : 12  Sets : 2  Intensity :  
Tempo : FAST!  Rest : none move onto the pull exercise 
Preparation :
 
  • In a prone position, place hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees.
  • Come into plank position with elbows extended, make sure the entire body is in a neutral position.
Movement :
  • Flexing at elbows, lower the body, maintaining neutral spine.
  • Push back to starting position.
  • Use desired REP TEMPO.


 
Notes : Ok begin with the traditional push up. Once you can do the prescribed push/pull super set with ease, move onto the elevated push ups. Graduate from the elevated push ups to the explosive ones.
BODY ROW
Reps : 12  Sets : 2  Intensity :  
Tempo : FAST!  Rest : none move onto the pull exercise 
Preparation :
 
  • Lie under bar so that the bar is at mid-sternum level.
  • Activate core with drawing in and pelvic floor contraction.
  • Choose appropriate grip (under or overhand).
Movement :
  • Perform row and lift body towards the bar.
  • The bar should meet the mid-sternum.
  • Lower slowly to full extension.
  • AVOID retracting the scapula before pulling yourself up, it should be a smooth action through the scapulo-thoracic joint as you lift yourself towards the bar.


 
Notes : Ok when you can perform these in your super set with ease move onto the more intense pull with the straps. Graduate from the straps to the pull ups.
PRONE RUNNERS (TRANSVERSE)
Reps : 12  Sets : 2  Intensity :  
Tempo :   Rest : none move onto the pull exercise 
Preparation :
 
  • Maintain a tall posture throughout the exercise 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 exercise involves holding a straight arm plank (pushup position) while performing alternating hip flexion
  • Start in a straight arm plank position – as shown
  • With a straight body line, step in towards the hands with one foot
  • The hips, knees, and feet should all line up – as shown
  • Simultaneously switch feet position (the forward leg extends back and the extended leg comes forward)
  • The idea is to progress this exercise so that it is done quickly
  • Continue this footwork pattern for the desired amount of reps or time
  • Pay close attention to the video link to observe the dynamics of this movement
  • TRAINERS: if you notice: excessive motion at the lumbar segments, a rounding forward of the shoulders, or external rotation at the hip joint … these are indications of tightness and weakness. Regress the exercise until the weaknesses are addressed.
Progression Considerations :
  • This exercise involves holding a straight arm plank (pushup position) while performing a rotational hip and leg twist back and forth
  • Start in a straight arm plank position – as shown
  • With a straight body line and feet together, rotate the hips and legs – as shown
  • The hips, knees, and feet should all line up – as shown
  • The idea is to progress this exercise so that it is done quickly
  • Continue this footwork pattern for the desired amount of reps or time
  • Pay close attention to the video link to observe the dynamics of this movement
  • TRAINERS: if you notice: excessive motion at the lumbar segments, a rounding forward of the shoulders, or external rotation at the hip joint … these are indications of tightness and weakness. Regress the exercise until the weaknesses are addressed.
     


 
LUNGE - TRANSVERSE W/ 1 ARM ROW
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest : none move onto the pull exercise 
Preparation :
 
  • Maintain a tall posture throughout the exercise 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 exercise involves performing a transverse plane lunge with a DB row
  • Stand tall with a dumbbell in one hand (choose a weight that is about 10% of a normal DB row weight)
  • Perform a transverse plane lunge with the leg that is opposite to the DB side (for description - see 'lunge - transverse' in the exercise library)
  • In the deepest part of the lunge, reach to the lunge foot with the opposite arm (the DB hand)
  • Simultaneously row the weight up as you push yourself back to the starting position - as shown
  • TRAINERS: if you notice: a rounding of the back, loss of balance, inability to step back to starting position, or a valgusing of the knee, regress this exercise.


 
SHOULDER PRESS - SEATED ON BENCH WITH DB (1 ARM)
Reps : 12  Sets : 2  Intensity :  
Tempo : control  Rest : none move onto the pull exercise 
Preparation :
 
  • Sit "tall" in neutral spine, with dumbbells in the starting position beside the head.
Movement :
  • Press the dumbbells upward until elbows are straight beside the ears.
  • MAINTAIN NEUTRAL SPINE.  (NOTE:  This will be difficult if there are any of the above mentioned restrictions in the shoulder girdle.).
  • Lower at desired REP TEMPO.
Progression Considerations :
  • Perform exercise with single arm movement.
  • Press the dumbbells upward until elbows are straight beside the ears.
  • MAINTAIN NEUTRAL SPINE.  (NOTE:  This will be difficult if there are any of the above mentioned restrictions in the shoulder girdle.).
  • Lower at desired REP TEMPO.


 
Notes : Seated shoulder press alternating arms super set with standing front raise. Graduate to higher weights NOT higher reps.
PUSH PRESS - SINGLE LOW / HIGH
Reps : 10  Sets : 2  Intensity :  
Tempo :   Rest : none move onto the pull exercise 
Preparation :
 
  • Maintain a visual gaze that is towards the horizon (straight ahead) 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 combines a squat with a cable 1 arm shoulder press
  • Start with the feet shoulder width apart, point out slightly
  • Choose a light weight as the squat motion will involve a side bend and rotation towards the weighted hand
  • Grip the handle at shoulder height
  • As you descend into the squat you will load (rotate towards) the leg on the same side as the weighted hand
  • Using much the same motion as a shot putter, you will push off the weighted leg and summate the forces up the body as you stand and push the cable overhead (shoulder press)
  • Use the video that accompanies this text as a guide for the fluidity of this motion
  • As the weight is brought back to the shoulder, start into the descent of the squat
  • TRAINERS: if you notice that there is excessive lean to one side or an excessive arch in the lumbar spine, lighten the weight and perfect the motor pattern first
     


 
PLANK - BENT ELBOW HOLD
Reps : hold for 30  Sets : 2  Intensity :  
Tempo :   Rest :  
Preparation :
 
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Client should maintain a lengthened position (from head to toe) throughout this exercise
Movement :
  • This exercise is very similar to the prone plank
  • Start in a prone position on the ground with the hands just below the shoulders
  • Maintaining a lengthened position is the body, push the body off the floor until elbows are flexed to 90° (as shown) and hold for desired length of time
  • TRAINERS: watch for excessive arch in lumbar spine and / or excessive elevation of the scapula, these are strong signs of instability (weakness) and may suggest that this exercise is too advanced


 
Notes : increase the duration of your hold time.
 
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