Full Body Resistance

  
 

:ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE STARTING AY FITNESS OR DIET PROGRAM:
   
Introduction
 

Warm Up
Warm up with one set of the exercise you are about to do. Use about 1/2 the weight you would use for the actual exercise.
 
 

  Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Bicep Curl - Squat Exercise 3 10 N/A 3-1-2   30 second rest between sets
Romanian Deadlift - With Barbell Exercise 3 10 N/A 3-1-2   30 seconds
Lunge - Single Arm Shoulder Press Exercise 2 6 N/A     30 seconds between sets
Body Row Exercise 3 8 N/A     30 seconds between sets
Dips - Bench Exercise 3 10 N/A 3-2-1   60
Chest Press - DB Incline On SB Exercise 3 10 N/A intentional   30 seconds
Front Raises - Standing With DB Exercise 2 8 N/A 3-1-2   60 seconds
Abdominal Crunch - Heel on Toe (With Rotation) Exercise 3 15 N/A deliberate   60 seconds
Abdominal Crunch - 2 Arm w/ SB Exercise 3 15 N/A deliberate OUCH! 30 seconds
Downward Facing Dog Flexibility N/A     N/A N/A N/A
Triangle Pose Flexibility N/A     N/A N/A N/A
Warrior I Pose Flexibility N/A     N/A N/A N/A
Warrior II Pose Flexibility N/A     N/A N/A N/A
BICEP CURL - SQUAT
Reps : 10  Sets : 3  Intensity :  
Tempo : 3-1-2  Rest : 30 second rest between sets 
Preparation :
 
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Ensure that the client is proficient at a ‘standing bicep curl’ and ‘squats’ before prescribing this exercise
Movement :
  • This movement involves a squat and dumbbell bicep curl
  • Start with the feet shoulder width apart, pointing straight ahead, hands to the side (as shown)
  • You may find that in time you will be ‘stronger’ at this progression than a normal ‘standing bicep curl’
  • Initiate the movement with a squat … the hands swing back slightly to ‘load’
  • Accelerate through the squat and generate momentum
  • Use this momentum and summate these forces into the bicep curl (as shown)
  • Simultaneously lower the weight while returning into a squat
  • Let this movement flow (in other words – let the leg drive transfer energy into the arm)


 
Notes : temp, lower in 3 seconds, pause for 1 second and raise in 2 seconds. You can count to yourself as you lower to the count of 3, pause for 1, then count as you raise in 2.
ROMANIAN DEADLIFT - WITH BARBELL
Reps : 10  Sets : 3  Intensity :  
Tempo : 3-1-2  Rest : 30 seconds 
Preparation :
 
  • Begin with barbell on ground, knees bent 5 degrees, feet shoulder width apart.
  • Bend at the HIP joint maintaining neutral spine and grab the bar at a width that would allow the forearms to be perpendicular to the bar if the elbows were flexed at 90 degrees.
  • Slightly retract scapulae.
Movement :
  • Contract glutes, extend hips to straight position.
  • Lower down to starting position, following desired REP TEMPO.


 
Notes : This is what will give your butt the nice rounded shape. This works your shoulders and biceps and back as well.
LUNGE - SINGLE ARM SHOULDER PRESS
Reps : 6  Sets : 2  Intensity :  
Tempo :   Rest : 30 seconds between sets 
Preparation :
 
  • Maintain good posture (ensure that the visual gaze is 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 involves an alternating forward lunge with a 1 arm shoulder press
  • Perform a forward lunge (for description see ‘lunge-sagittal’ in the exercise library), with the DB at shoulder height
  • Hold in the lunge position and perform a shoulder press
  • Lower the weight back to shoulder height and push yourself back to the starting position
  • Alternate forward lunging pattern
  • Perform the desired number of reps but NOTE that this exercise causes a lot of fatigue (you may choose a lower rep range to begin)
     


 
BODY ROW
Reps : 8  Sets : 3  Intensity :  
Tempo :   Rest : 30 seconds between sets 
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 : You should be feeling POWERFUL now! Catch your breath and go on.
DIPS - BENCH
Reps : 10  Sets : 3  Intensity :  
Tempo : 3-2-1  Rest : 60 
Preparation :
 
  • Keep glutes as close to the bench as possible.
  • Feet together and knees slightly bent.
  • Hands close to the sides of the body, arms straight and shoulder blades retracted.
Movement :
  • Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhaling whilst doing this, straightening the arms the body will return to the starting position-exhaling during this phase. 
  • Maintain good form.
  • Keep reps at a controlled speed.
  • Only lower the body to where you feel comfortable.


 
Notes : See the tempo, I want you to hold it for a count of 2 and use your powerful arms and body come back up. Nice and slow count of 3 down then stay there for a count of 2 and use that force you have inside of you to come right back up.
CHEST PRESS - DB INCLINE ON SB
Reps : 10  Sets : 3  Intensity :  
Tempo : intentional  Rest : 30 seconds 
Preparation :
 
  • Grab dumbbells and sit on the ball.
  • Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT ahead.
  • Lift your hips up until they are in line with your knees and shoulders.
  • Position the dumbbells perpendicular to ceiling (straight up). 
  • Activate the core with drawing in and pelvic floor contraction.
Movement :
  • Position feet shoulder width apart.
  • Slowly lower your hips down towards but not touching the ground so that your torso is at an incline, but maintain the arms in a perpendicular position to the ground.
  • Squeeze glutes and SLOWLY lower the dumbbells as far as you can while maintaining optimal spinal alignment.
  • Maintaining lumbo pelvic hip stability, push the dumbbells toward the ceiling.
  • Maintain a level pelvis throughout the entire exercise. Do NOT let your back arch at any time during the movement.
  • Maintain glute activity throughout the entire exercise. To increase glute activity, lift toes up.


 
FRONT RAISES - STANDING WITH DB
Reps : 8  Sets : 2  Intensity :  
Tempo : 3-1-2  Rest : 60 seconds 
Preparation :
 
  • Stand "tall" in neutral spine.
  • Dumbbells at side.
Movement :
  • Raise the dumbbell to the anterior.
  • Maintain neutral spine.
  • Lower to starting position under control.


 
Notes : You are strong and centered.
ABDOMINAL CRUNCH - HEEL ON TOE (WITH ROTATION)
Reps : 15  Sets : 3  Intensity :  
Tempo : deliberate  Rest : 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.
Progression Considerations :
  • Lift shoulders clear of the floor or until the lower abdominals are activated, focusing on the ceiling. 
  • Rotate as you raise body. Rotate to the side with the foot on top of the other foot.
  • Pause 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.


 
ABDOMINAL CRUNCH - 2 ARM W/ SB
Reps : 15  Sets : 3  Intensity : OUCH! 
Tempo : deliberate  Rest : 30 seconds 
Preparation :
 
  • Maintain a tall body line throughout this exercise, good stability through the abdominal complex and neutral spine angles.
  • Initiate a thorough dynamic warm up prior to starting this exercise - this engages the nervous system.
     
Movement :
  • This movement involves a weighted stability ball crunch
  • Start by adjusting the cable arms to a ‘low’ position (as shown)
  • Begin with a light resistance until movement becomes fluid
  • Grab cables, sit on the SB and roll yourself down until the small of the back rests comfortably on the ball
  • Hug the cables to the shoulders (as shown)
  • Keeping the hips high, perform a crunch movement up (remember, the SB should not roll)
  • Roll back over the SB and repeat
  • Watch for: Excessive forward head posture, excessive arm movement against the body, and excessive protraction of the scapula (rolled forward shoulders) – these are signs of weakness and the exercise should be regressed


 
Notes : You are doing fantastic! You are so strong and you are going to have the body you have always wanted. There is a desire inside of you and determination to get there, Paula!!!
DOWNWARD FACING DOG
Reps :   Duration :  
Preparation :
 
  • Start on your hands and knees with your hands directly underneath your shoulders.
  • Be sure the fingers are facing straight ahead.
Movement :
  • Keeping your hands firmly in place, lift the knees off the floor.
  • Drive the hips high into the air, extending the legs.
  • Try to keep the heels on the floor (This is not imperative).
  • Try to keep a straight line running from the arms, through the spine and through the tail bone.
  • Straighten the legs as much as possible without letting the lower back round.
  • It is acceptable to allow the heels to come off the floor as well as slightly bend the knees to keep the back in a straight line.
  • Hold this position for 3 to 5 deep breaths.

 
Notes : These are some stretches to do after your weights. Hold for a comfortable time. Remember to keep your core tucked and to breath.
TRIANGLE POSE
Reps :   Duration :  
Preparation :
 
  • Start in a standing position.
Movement :
  • Step laterally with the left foot until the feet are approx. 3 feet apart.
  • Turn the right foot so that it is facing the front.
  • Keep the left foot at a position of 90 degrees to the front foot.
  • Raise the arms to shoulder level with full extension at the elbows.
  • Maintain this position with the arms.
  • Side bend to the right side allowing the right hand to reach toward the floor just to the inside of the right knee. It is NOT imperative that the right hand reach the floor.
  • The stretch should occur in the right hamstring and from the lateral flexion of the spine.
  • Hold this position for 3 to 6 breaths.
  • Repeat the entire movement for the opposite side.

 
Notes : stretch for a comfortable time. BReath deeply and keep your core firm. You did it, Paula!
WARRIOR I POSE
Reps :   Duration :  
Preparation :
 
  • Start in a standing position.
Movement :
  • Step laterally with the left leg until the legs are about 3 feet apart.
  • Move the right foot until it is directly facing the front.
  • Turn the left foot so that it is at a 45degree angle to the front foot.
  • Lunge into the right leg until you are approx. at a 90 degree angle at the knee joint.
  • Keep the left leg straight throughout the movement.
  • Turn the torso facing the same direction as the right foot.
  • Raise both arms in full extension above the head in alignment with the ears.
  • Extend the neck to look up at the hands.
  • Hold this position for 3 to 6 breaths.
  • Repeat for the entire movement for the opposite side.

 
   
WARRIOR II POSE
Reps :   Duration :  
Preparation :
 
  • Start in a standing position.
Movement :
  • Step laterally with the left foot until the feet are approx. 3 feet apart.
  • Turn the right foot so that it faces the front.
  • Keep the left foot at a position of 90 degrees to the front foot.
  • Raise the arms to shoulder level with full extension of the elbows.
  • Lunge into the right leg until the leg is at approx. 90 degrees at the knee joint.
  • Keep the left leg straight.
  • Be sure to keep the right knee aligned with the right foot.
  • Hold this position for 3 to 6 breaths.
  • Repeat entire movement for opposite side.

 
Notes : Namaste.
 
Important Disclaimer:
Important Disclaimer:By using this program you are stating " I have consulted with my personal physician regarding my medical fitness to engage in strenuous exercise and a nutritional support program. I do hereby intend to be legally bound for myself and waive release of any and all rights and claims for damages as user of this program and a member of Take No Prisoners Health forum, that I may have against Maureen Jeanson cPt,cMH administering this instrument for any and all injuries suffered while following the training program used on this page."
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