Body Weight Program for Beginner Athlete
Functional body weight training. Program includes soft tissue exercises with foam roller and isolated stretches. One could include lateral tube walking, walking lunges for warm up. This is very basic core work for beginners. Adding a second set to all exercise portions could make it more challenging.This could be used for clients advanced in age.
Exercise:
SMR: Calves, Adductors, IT-Band, Lats
Sets: 1
Duration: 30 sec
Coaching Tip:
Hold on tender areas for at least 30 seconds or until pain is reduced
Exercise:
Static: Calves, Adductors, Hip Flexors, Lats
Sets: 1
Duration: 30 sec
Coaching Tip:
Hold each stretch for 30 seconds each.
Exercise:
Core: Supine Draw-in Leg Slide
Sets: 1
Reps: 12
Exercise:
Core: Supine Floor Bridge
Sets: 1
Reps: 12
Rest: 0
Exercise:
Balance: Single-leg Balance Reach: Frontal Plane
Sets: 1
Reps: 12
Rest: 0
Coaching Tip:
Maintain proper arch alignment
Exercise:
Reactive: Hop w/Stabilization: Frontal Plane
Sets: 1
Reps: 5
Rest: 60s
Coaching Tip:
Perform a small hop and hold landing for 3-5 seconds
Exercise:
Chest Modified Push-ups
Sets: 1
Reps: 12
Rest: 0
Coaching Tip:
Perform push-up from a kneeling position
Exercise:
Back: Floor Cobra
Sets: 1
Reps: 12
Rest: 0
Exercise:
Legs: Step-ups to Balance: Sagittal Plane
Sets: 1
Reps: 12
Rest: 90s
Exercise:
SMR: Repeat Warm-up
Sets: 1
Duration: 30 sec each
Coaching Tip:
Hold on tender areas for at least 30 seconds or until paid is reduced
Exercise:
Static: Repeat Warm-up
Sets: 1
Duration: 30 sec each
Coaching Tips:
Hold on each stretch from 30 seconds each
