WEEK 9 ROUTINE

Image	Exercise
	Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer’s comments: USE ELASTIC BAND
	Towel Pull Up 1. Place two towels over a bar or fixed object. 2. Grip each towel with your hands and proceed to perform a pullup. 3. Repeat according to the prescribed repetitions.
	Explosive Pushup 1. Start by getting into a push-up position. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Trainer’s comments: TO A STAGERRED PUSHUPS
	Bent Over Row (w/ bands) 1. Starting Position: Place bands around a fixed object or in a door jamb at head height. 2. Bend forward at the waist keeping your back flat to about a 45 degree angle. 3. Pull band towards your waist in a rowing motion. 4. Squeeze your shoulder blades together as you pull the band towards you. Trainer’s comments: FOLLOW THE VIDEO
	Squat and Press with medicine ball 1. Stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position medicine ball to ear level. 3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position and repeat. Trainer’s comments: FOLLOW THE VIDEO
	Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Trainer’s comments: WITH WEIGHTS
	Single Leg DB Calf Raise 1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbell in the hand on the same side. 2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes) 3) Lower heel and repeat. 4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability. 5. Repeat with the other leg after completing the prescribed repetitions.
	Dumbbell Curl (two arms) 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving.
	Medicine Ball Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands above your head holding a medicine ball. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
	Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs