Personal Trainer Campbell CA

Body Weight 5

header-workout

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 Prone Iso-ab

Sets: 2

Reps: 12


Exercise:

Core: Quadrupled Alternating Arm/Leg Raise

Sets: 2

Reps: 12

Rest: 0


Exercise:

Balance: Multiplanar Single-leg Balance Reach

Sets: 2

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment


Exercise:

Reactive: Squat Jump w/Stabilization: Frontal Plane

Sets: 2

Reps: 5

Rest: 60s

Coaching Tip:

Hold landing for 3-5 seconds

Exercise:

Chest: Push-ups w/ Rotation

Sets: 2

Reps: 12

Rest: 0


Exercise:

Back: Incline Pull-ups

Sets: 2

Reps: 12

Rest: 0


Exercise:

Legs: Lunge to Balance

Sets: 2

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

 

Personal Trainer Campbell CA

Day 3 Body Weight Program for beginner athlete (Body Weight 4)

header-workout

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 Floor Bridge: One Leg

Sets: 2

Reps: 12


Exercise:

Core: Quadrupled Alternating Leg Raise

Sets: 2

Reps: 12

Rest: 0


Exercise:

Balance: Single-leg Hip Rotation

Sets: 2

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment


Exercise:

Reactive: Squat Jump w/Stabilization

Sets: 2

Reps: 5

Rest: 60s

Coaching Tip:

Hold landing for 3-5 seconds

Exercise:

Chest: Push-ups w/ Staggered Hands

Sets: 2

Reps: 12

Rest: 0


Exercise:

Back: Floor Cobra

Sets: 2

Reps: 12

Rest: 0


Exercise:

Legs: Step-ups to Balance: Traverese Plane

Sets: 2

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

 

Personal Trainer Campbell CA

Day 2 Body Weight Program for beginner athlete (Body Weight 3)

header-workout

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 Floor Bridge

Sets: 1

Reps: 12


Exercise:

Core: Quadrupled Alternating Arm Raise

Sets: 1

Reps: 12

Rest: 0


Exercise:

Balance: Single-leg Balance Reach: Traverse Plane

Sets: 1

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment


Exercise:

Reactive: Hop w/Stabilization: Traverse Plane

Sets: 1

Reps: 5

Rest: 60s

Coaching Tip:

Small hops holding the landing for 3-5 seconds

Exercise:

Chest: Push-ups

Sets: 1

Reps: 12

Rest: 0


Exercise:

Back: Floor Cobra

Sets: 1

Reps: 12

Rest: 0


Exercise:

Legs: Step-ups to Balance: Frontal 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

 

Personal Trainer Campbell CA

Body Weight Program for Beginner Athlete

header-workout

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

 

Personal Trainer Campbell CA

Stability Body Weight Program for Beginner Cyclist

header-workout

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 Marching

Sets: 1

Reps: 12


Exercise:

Core: Supine Draw-in Leg Slide

Sets: 1

Reps: 12

Rest: 0


Exercise:

Balance: Single-leg Balance Reach: Sagittal Plane

Sets: 1

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment


Exercise:

Reactive: Hop w/Stabilization: Sagittal Plane

Sets: 1

Reps: 5

Rest: 60s

Coaching Tip:

Perform a small hop and hold landing for 3-5 seconds

Exercise:

Chest Incline Push-ups

Sets: 1

Reps: 12

Rest: 0


Exercise:

Back: Floor Cobra

Sets: 1

Reps: 12

Rest: 0


Exercise:

Legs: Single-leg Squats

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

Off-Season Mountain Bike Stability Workout

Kettlebell Circuit

  • Kettle 1 arm swings (20)
  • Kettle windmills
  • Kettle Side lunge swing/clean
  • Bottoms up Squat to press

Metabolic Conditioning

  • Kettle squats/marches/1 min ball planks

10 Minute Run

Stability circuit

  • Ball chest press
  • SA rows
  • DB squats
  • Ball combo 2

 

In Season Basketball Workout

(All work outs are customized to individual goals and postural implications)

Soft Tissue Work

Corrective Warmup

Core

  • Single leg bridge on foam roller
  • Bosu straight arm planks w spidy thrusts
  • Band twists

Metabolic Conditioning

  • Single leg dead lifts
  • Sled push/spidy crawls

Strength Training

  • Ball chest press alternating
  • Renegade rows
  • Dumb bell front squats
  • Ball combo 2
  • Kettle bell side lunge with a tap

Cool down

Off Season Basketball Workout

Soft Tissue Work:

  • Self myofacial release
  • Active stretching
  • Corrective warmup

Core:

  • Pallof anti rotation walk
  • Single leg squats
  • Slider mountain climbers

Reactive:

  • Swings
  • Box jumps

Strength:

  • Ball chest press
  • Pull ups
  • Dead lifts
  • Military press

Off Season Workout for Snow Skiing

Soft Tissue Work

Corrective Warmup

  • Pallof anti rotation walk
  • Slider mountain climbers
  • Banded v ups
  • Vipr box press
  • Vipr side lunge w point
  • Vipr lateral slide w over head sweep
  • Inverted row>slider spidy push ups>barbell 1st move of get up
  • Kettle front squats>Kettle bottoms up shoulder press>Kettle side lunge w tap

Friday 11-7-14 Workout

Soft tissue work:

  • Self myofacial release
  • Active stretching
  • Corrective warmup

Core:

  • Pallof anti rotation walk
  • Single leg squats
  • Slider mountain climbers

Reactive:

  • Swings
  • Box jumps

Strength:

  • Ball chest press
  • Pull ups
  • Dead lifts
  • Military press