Upper Body  
  Program for Muscles With Moe
  Trainer : Maureen Jeanson
Introduction
Warm Up
  Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Lunge - Front, Reach To Press Exercise 2 10 N/A fast tempo   30-60 seconds
Chest Press - Alt Arm on SB Exercise 2 10 N/A fast tempo   30-60 seconds
Rotator Cuff - Functional Standing Flexibility N/A     N/A N/A N/A
Row - Bent Over With Barbell (Alt Arm) Exercise 2 10 N/A fast tempo   30-60 seconds
Push Up Exercise 2 10 N/A fast tempo   30-60 seconds
Pullover - On SB With Weight Exercise 2 10 N/A fast tempo   30-60 seconds
Shoulder Press - Seated On SB With DB (Alt Arm) Exercise 2 10 N/A fast tempo   30-60 seconds
Shoulder Shrugs - DB Exercise 2 10 N/A fast tempo   30-60 seconds
Front Raises - Standing With DB Exercise 2 10 N/A fast tempo   30-60 seconds
Row - Rear Delt (Prone On SB) Exercise 2 10 N/A fast tempo   30-60 seconds
Back Extension - On SB (Hands By Ears) Exercise 2 15 N/A slow and controlled   30 seconds
Abdominal Crunch - Reverse on Floor Exercise 2 25 N/A slow and controlled   30 seconds
Chest - Functional Flexibility N/A   20 seconds to hold N/A N/A N/A
Chest – w/ SB, Kneeling Flexibility N/A   20 seconds to hold N/A N/A N/A
Lat - Kneeling Flexibility N/A   20 seconds to hold N/A N/A N/A
Thread the Needle - Prone Kneeling Flexibility N/A   20 seconds to hold N/A N/A N/A
Back Relaxation Flexibility N/A   20 seconds to hold N/A N/A N/A

Cool Down
LUNGE - FRONT, REACH TO PRESS
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
Preparation :
 
  • Feet facing straight ahead.
  • Hands are by the shoulders in the starting position of an overhead press.
  • Hands begin in a supinated position.
Movement :
  • Step out with the right leg.
  • Lunge forward with the front leg allowing the trailing leg to bend slightly.
  • Keep the front knee aligned over the front ankle.
  • Reach down to either side of the lead foot while descending, maintaining integrity of the spine.
  • Push off the front leg to push back to the starting position while pressing the dumbbells overhead.
  • Lower the dumbbells to their starting position. 
  • Repeat the entire movement with the opposite leg.
  • Progressions: Alternating legs, to stabilizing on one leg when returning to the starting position, to alternating pressing arms, to pressing with one arm.

CHEST PRESS - ALT ARM ON SB
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
Preparation :
 
  • Sit on the Swiss ball with the weights resting on your thighs, activate the core by drawing the navel towards the spine and squeeze the glutes.
  • Gently roll down on the ball until you have your head and shoulders on the ball, allowing the weights to move onto your chest.
  • At this stage you should have your hips up at the same height as your shoulders and knees in a plank position.
  • Keep your head tilted back slightly on the ball and push the weights up directly above your chest.
     
Movement :
  • Keep one arm stationary with weight extended above your chest while you lower the opposite DB towards the chest.
  • When the weight reaches chest height stop and return to starting position. Repeat with opposite arm.
  • Progressions: Stable to unstable - i.e. place a med ball under one of your clients feet prior to performing movement; Two extremities to one - 1 leg raised.


 
ROTATOR CUFF - FUNCTIONAL STANDING
Reps :   Duration :  
Preparation :
 
  • Stand "tall" with abs drawn in and glutes tight.
  • Begin with arms abducted and elbows flexed, such as in a bench press.
Movement :
  • Slowly externally rotate until first resistance barrier
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps. .


 
ROW - BENT OVER WITH BARBELL (ALT ARM)
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
Preparation :
 
  • Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
  • Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
  • Maintain neutral spine and head position.
Movement :
  • Assume a 60-45 degree bent-over position (commonly known as a functional stance).
  • Maintaining optimal posture, pull the bar toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
  • Return to the start position and repeat movement.
  • Lower bar at desired REP TEMPO.
Progression Considerations :
  • Assume a 60-45 degree bent-over position (commonly known as a functional stance).
  • Perform the exercise with dumbbells and alternating arm movements for heightened neuromuscular demand.
  • Maintaining optimal posture, pull the dumbbells toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
  • Return to the start position and repeat movement.
  • Lower dumbbells at desired REP TEMPO.


 
PUSH UP
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
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.


 
PULLOVER - ON SB WITH WEIGHT
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
Preparation :
 
  • Ensure that the client is used to the stability ball.
  • Activate core with proper drawing in and pelvic floor contraction.
Movement :
  • Grab a weight plate and sit on the ball.
  • Slowly roll down the ball while comfortably placing your shoulder blades, 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 arms and weight perpendicular to the ceiling (straight up).
  • Perform shoulder flexion and allow the dumbbell to travel over your head.
  • NEVER flex the shoulders to the point where the back arches, maintain a strong inner unit activation and glute squeeze.
  • Extend the weight SLOWLY back to the starting position.


 
SHOULDER PRESS - SEATED ON SB WITH DB (ALT ARM)
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
Preparation :
 
  • Sit on stability ball in optimal alignment with feet flat on the floor.
  • Hold dumbbells in each hand at shoulder height with elbows flexed.
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining a “sit tall” position, slowly press the dumbbells up through your natural range of motion.
  • Next, slowly lower the dumbbells as far as you can control.
  • Perform recommended repetitions.
  • Do not allow your head to “jet” forward!  Keep your eyes focused straight in front of you.
  • Use very light resistance with a slow tempo in beginning phases.
Progression Considerations :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining a “sit tall” position, slowly press the dumbbells up through your natural range of motion.
  • Next, slowly lower the dumbbell as far as you can control. Lift one arm at a time (alternately) until you have finished the required amount of repetitions. Then repeat.
  • Do not allow your head to “jet” forward!  Keep your eyes focused straight in front of you.
  • Use very light resistance with a slow tempo in beginning phases.


 
SHOULDER SHRUGS - DB
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
Preparation :
 
  • Stand hip width, knees bend slightly, shoulder blades retracted, with the tongue in "swallowing" position.
  • Take a neutral grip with palms facing the body.
Movement :
  • Shrug upward, aiming the shoulders toward the back of the head.
  • Lower at desired REP TEMPO.
  • Maintain optimal posture throughout the movement.


 
FRONT RAISES - STANDING WITH DB
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 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.


 
ROW - REAR DELT (PRONE ON SB)
Reps : 10  Sets : 2  Intensity :  
Tempo : fast tempo  Rest : 30-60 seconds 
Preparation :
 
  • Place appropriate dumbbells in front of stability ball.
  • Slowly roll onto the ball and position your body in optimal alignment (legs straight, head over shoulders and shoulders in line with hips).
     
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • While maintaining whole body alignment, lift the dumbbells toward the ceiling by squeezing your shoulders back (retraction) and down (depression). 
  • Slowly return dumbbells concentrating on SLOW deceleration and optimal balance.
  • Do not hyperextend the cervical spine. 
  • Keep chin tucked and head parallel to floor.
  • Keep toes under heels.


 
BACK EXTENSION - ON SB (HANDS BY EARS)
Reps : 15  Sets : 2  Intensity :  
Tempo : slow and controlled  Rest : 30 seconds 
Preparation :
 
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :
  • Kneel on the floor and lean the hips on the stability ball.
  • Assume the "shape" of the ball by rounding your back over the ball.
  • Hug the stability with your hands (this provides extra stability for your body on the SB).
  • Initiate the action by first squeezing the glutes, keeping your chin tucked and SLOWLY extending the lumbar spine to approx. 45. degrees (if no low back conditions exist)
  • Lower slowly and make sure that the stability ball does not move throughout the exercise.
Progression Considerations :
  • Kneel on the floor and lean the hips on the stability ball.
  • Assume the "shape" of the ball by rounding your back over the ball.
  • Hold hands beside ears.
  • Initiate the action by first squeezing the glutes, keeping your chin tucked and SLOWLY extending the lumbar spine to approx. 45. degrees (if no low back conditions exist)
  • Lower slowly and make sure that the stability ball does not move throughout the exercise.


 
Notes : You want to rest 30 seconds then do the reverse crunch set, then return to this. Of course repeat with the final crunch set as well.
ABDOMINAL CRUNCH - REVERSE ON FLOOR
Reps : 25  Sets : 2  Intensity :  
Tempo : slow and controlled  Rest : 30 seconds 
Preparation :
 
  • Lie on the floor with knees bent and shoulders flat against the floor.
Movement :
  • Contract your abdomen and draw knees in to your chest.
  • Hands can be placed out to the side for support.
  • Hold and release.
  • Do not use momentum during the movement. Use abdominal contraction to draw knees in.
  • Repeat recommended repetitions.


 
Notes : remember to do the back extension then the crunch, then return to the extensions....
CHEST - FUNCTIONAL
Reps :   Duration : 20 seconds to 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.


 
CHEST – W/ SB, KNEELING
Reps :   Duration : 20 seconds to hold 
Preparation :
 
  • Start in a 4-point kneeling position.
  • Place your left forearm on the ball with your palm down and shoulder parallel to the floor.
Movement :
  • Maintaining optimal posture, allow your body to SLOWLY drop downward. 
  • HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS.

 
LAT - KNEELING
Reps :   Duration : 20 seconds to hold 
Preparation :
 
  • Position client in kneeling position as pictured.
Movement :
  • With one arm at a time, reach out, turn palm up (externally rotate the shoulder), push the low back up (lumbar flexion).
  • When first resistance barrier is felt, hold for 20-30 seconds.
  • Repeat for 2-3 reps.

 
THREAD THE NEEDLE - PRONE KNEELING
Reps :   Duration : 20 seconds to 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.
     


 
BACK RELAXATION
Reps :   Duration : 20 seconds to 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! 

 
 
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© Copyright Maureen Jeanson 2008 All rights reserved