written and created by

	Full Body Routine Part I Written and Created By "Built" and Moe

	Trainer : You don't need no STINKIN' TRAINER!!

Introduction
Warm Up
Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat - Back w/ Barbell	Exercise	3	5-8	N/A	2-1-2		30-60 seconds
Sagittal Lunge (SI Joint)	Exercise	3	12 EACH LEG	N/A	2-1-2		30-60 seconds
Body Weight Pull Ups	Exercise	3	5-8	N/A	2-1-2		30-60 seconds
Shoulder Press - Seated On Bench With DB (Alt Arm)	Exercise	3	12 EACH ARM	N/A	2-1-2		30-60 seconds
Chest Press - On Bench With Barbell	Exercise	3	5-8	N/A	2-1-2		30-60 seconds
Row - Bent Over 1 Arm (On Bench)	Exercise			N/A
Abdominal Crunch - Heel on Toe	Exercise	3	8-10	N/A	2-3-2		30-60 seconds
Chest - Functional	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A
Extended Arm Child Pose	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A
Thread the Needle - Prone Kneeling	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A
Adductor Rollup	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A
Hip Flexor - Kneeling	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A
Overhead Reach - Sitting Against Wall	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A
Side - Crossed Leg Rotational	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A
Back Relaxation	Flexibility	N/A	5	10 second hold	N/A	N/A	N/A

Cool Down

SQUAT - BACK W/ BARBELL

Reps :	5-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	30-60 seconds

Preparation :

Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees).
Place bar comfortably on the upper back.
DON'T BE AFRAID TO USE A BAR PAD!

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
While maintaining tone in the lower abdomen and optimal kinetic chain alignment, “drive” through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
The knees should track over the second and third toe.
Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body.
Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.

Notes :

If you are new to squats then you should use dumbbells and work on form rather than the full barbell version. You can also perform front squats if you would rather.

SAGITTAL LUNGE (SI JOINT)

Reps :	12 EACH LEG	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	30-60 seconds

Preparation :

Start with small step and a shallow knee drop
Don’t try to control the movement consciously allow the body to react to the ground reaction, gravity & momentum

Movement :

Step in a sagittal plane, allowing the body to react to the ground force, gravity and momentum
Return to the starting position and alternate
As the movement looks more fluent, gradually increase the ROM of the step

Notes :

These are walking lunges. You want to walk in a lunge pattern counting to 24, so that would equal 12 lunges per leg. There is no need for the knee to touch the ground with these. You can use dumbbells, body weight or a barbell.

BODY WEIGHT PULL UPS

Reps :	5-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	30-60 seconds

Preparation :

Place hands on pull-up bar with palms facing forward.
Your grip width should be at least shoulder width apart with entire body hanging straight down.

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimum spinal alignment, in a controlled manner, pull your body upward. The shoulder blades should move downward and in while the arms follow.
Only move as far as you can control core stability and return to the start position.
The return motion must include shoulder girdle upward rotation and elevation under CONTROL. Note: The return motion should be stopped just before the muscles relax.
Do not allow head to “jet” forward.
Relax arms as much as possible, placing the emphasis on back muscles.
Do not round back!
Common mistakes to avoid: Raising the legs to help start the pulling motion, rotating the shoulders forward, hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature), arching low back and rocking body.

Notes :

Ok, you can do negative chips, you can change your grip around...HAVE FUN!

SHOULDER PRESS - SEATED ON BENCH WITH DB (ALT ARM)

Reps :	12 EACH ARM	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	30-60 seconds

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 alternate 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 :

Ok these are the seated alternating arm "Arnold" presses.

CHEST PRESS - ON BENCH WITH BARBELL

Reps :	5-8	Sets :	3	Intensity :
Tempo :	2-1-2	Rest :	30-60 seconds

Preparation :

Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
Grasp the bar with your hands slightly wider than shoulder width apart.

Movement :

Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
Avoid letting the back arch and/or head jutting forward.
Press the bar back up extending arms and contracting chest until elbows are fully extended.

Notes :

Typical Bench here kids!

ROW - BENT OVER 1 ARM (ON BENCH)

Reps :		Sets :		Intensity :
Tempo :		Rest :

Preparation :

With one knee and arm on a bench, achieved neutral spine, neck, and head.
Grasp dumbbell.

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimal spinal alignment, slowly pull the dumbbell up toward the ceiling.
Slowly lower dumbbell.
Repeat movement sequence for recommended repetitions.
Do not generate movement from arms and or shoulders. The movement should originate from your core.
Do not round back.

ABDOMINAL CRUNCH - HEEL ON TOE

Reps :	8-10	Sets :	3	Intensity :
Tempo :	2-3-2	Rest :	30-60 seconds

Preparation :

Lay flat on floor with legs straight out.
Place left heel on right toe, left hand under neck to support and right arm vertical towards the ceiling.
Activate core and glutes by drawing in navel towards the spine and squeezing the glutes.
Place tongue on the roof of their mouth to prevent neck flexors from becoming overactive.

Movement :

Lift shoulders clear of the floor or until the lower abdominals are felt working, focusing on the ceiling.
Pause momentarily and slowly return to the starting position.
Repeat this action for allocated repetitions then change to other side of the body.
Make sure that neck is fully supported throughout exercise.
Only lift as far as you feel comfortable, don’t strain.
Quality is far more important than quantity, so once form has diminished discontinue the exercise.

Notes :

Ok you can use a DB in your hand if this is too easy on 10 rep sets. Focus on the form and keeping the lower back on the floor.

CHEST - FUNCTIONAL

Reps :

Duration :

10 second hold

Preparation :

Stand "tall" with abs "drawn in" and glutes contracted.
Begin with arms straight out to the side (abducted).

Movement :

Exhale as the shoulders are externally rotated (palms up), and the shoulder blades are retracted.
DO NOT ALLOW INCREASED LORDOSIS AND/OR CERVICAL PROTRACTION TO OCCUR.
TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.

EXTENDED ARM CHILD POSE

Reps :

Duration :

10 second hold

Preparation :

Start while on hands and knees on the floor (horse stance).
Feet should be extended in plantar flexion.
Hands should be directly under shoulders and knees should be directly under hips.

Movement :

Place right hand palm up (supinated) underneath left hand.
Slowly sit back onto the heels.
Allow the head to turn in the direction of the stretch.
Place the pelvis into a posterior tilt.
Hold this position for 3 to 6 breaths.
Repeat entire movement for the opposite side.

THREAD THE NEEDLE - PRONE KNEELING

Reps :

Duration :

10 second hold

Preparation :

Kneel on the floor with one arm on the floor.
Bend at hips, torso should be parallel to the floor.
Reach the opposite hand (palm up) across the body along the floor.

Movement :

Slide one arm under the other arm as you rotate the spine.
Keep the hips stacked over the knees.
Muscles Stretched - Spinal Rotators, Lats, Upper Back.

ADDUCTOR ROLLUP

Reps :

Duration :

10 second hold

Preparation :

Position client as pictured in neutral spine, with hips and shoulders stacked, and support under the neck to maintain cervical neutral.

Movement :

Instruct the client to internally rotate the lower leg generating all of the motion from the hip while keeping the leg completely straight.
TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.

HIP FLEXOR - KNEELING

Reps :

Duration :

10 second hold

Preparation :

Kneel as pictured.
Slightly ABduct and internally rotate the back leg.

Movement :

Draw your belly button inward (activating the deep abdominal stabilizing mechanism).
Tighten glutes and perform a posterior pelvic tilt.
Hold for 20-30 seconds, repeat for 2-3 reps.
Avoid arching low back!
Do not pull the foot backward.
Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move.

OVERHEAD REACH - SITTING AGAINST WALL

Reps :

Duration :

10 second hold

Preparation :

Sit against a wall with the butt, lumbar spine and shoulder blades in contact with the wall ... the lumbar curve should be VERY slight.
Place the bottoms of the feet together (as shown).
Ensure a slight drawing in with a pelvic floor contraction to maintain spine angles.

Movement :

Start with the arms against the wall so that the shoulders, elbow, and hands are in contact.
The elbow joints should be bent at 90 degrees.
Trainers: if the client cannot maintain proper spinal alignment when they move their hands into position (ie. their back arches) a flexibility program needs to be initiated to increase external rotation at the humerus.
Perform an overhead press action, while maintaining shoulder, elbow, and hand contact with the wall.
The higher that the client can extend the arm, the more functional flexibility they have in the lats, chest, and anterior shoulder girdle.
ENSURE that the client does NOT arch the back as they raise their arms, and that they maintain a drawing in manoeuvre.

SIDE - CROSSED LEG ROTATIONAL

Reps :

Duration :

10 second hold

Preparation :

Start in a supine lying position.

Movement :

Draw the both legs into the chest at approx. 90 degrees of flexion at the knee.
Cross the right leg over the left tightly.
Rotate the lower body to the left while keeping both shoulder blades in contact with the floor.
Keep the legs crossed in the same position
Hold for 20-30 seconds, repeat for 2-3 reps.

BACK RELAXATION

Reps :

Duration :

10 second hold

Preparation :

Place a stability ball on a flat inflexible surface (note: this can also be done with a six-inch round, three-foot long foam roller).
Lie supine on the ball with your knees bent and feet flat on the floor.

Movement :

Just relax!
Start by lying and relaxing five to ten minutes a day. Progress time as necessary.
Be sure your not stressing any part of your body. The goal is to allow gravity to stretch soft tissues, which helps restore optimum spinal mobility.
A great tool for those who sit all day!

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by Marianne Anderson & Maureen Jeanson or their listed web sites . No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.