Movement Enhancement

Chapter 1

Fitness Assessment Test

Name: ___________________________________________________ Date: ______________________

Class Schedule: ___________________________

______________ Section: ______________________

Age: ____________ Sex: _____________ Height (m) _____________ Weight (kg): _____________

Resting Pulse Rate: ______ (bpm) Training Heart Rate: _______ (bpm) Actual THR: _______ (bpm)

Medical Record(s):

Fitness Tests Pre-Test Score Adjectival Rating

5-Minute Step Test
One- Mile Endurance Walk
30 m dash Speed Test
Sit and Reach Flexibility Test
Sit Up Test
Push up Test
Vertical Jump
Body Mass Index (BMI) Composition

Phases of Exercise

1. Warm up Exercises.This the first phase of exercise where stretching and exercise of
moderate intensity that cause sweating and increase in muscle temperature. It is a physical
activity aimed to increase the body temperature to allow gradual increase in the blood flow
to the muscles.
Ex.Stationary Jogging, Brisk Walking, Slow Rope Skipping, Stair climbing, light jogging.

2. Stretching Exercises.This involves flexibility exercises working in all major muscle groups of
the body with special attention to muscles that are used in daily physical activities. Each
movement is performed in a slow pace which allows the muscles and other connective
tissues surrounding the joints to stretch far enough to its full range.
Ex. Arm and Shoulder Stretch, triceps and Shoulder stretch, side stretch,

3. CardiovascularEndurance and Strength Exercises (Work Out)-Cardiovascular

Endurance.This refers to exercises where the muscles of the heart and lungs performed its
function repeatedly. Performing multiple repetitions of an exercise. Ex. continuous running,
aerobic running, rope skipping. Strength Exercises- This refers to exercises using combine
both callisthenic and weight training activities. Callisthenic exercises using the weight of the
body are very practical and inexpensive esp. if there is no available weight equipment in
school. Ex. Full squat, duck walk, push up, squats,
 4. Cool Down Exercises.This refers to body cool down and cool down stretch to gradually taper
of the body from the stress of exercise. It is important as warming up because it keeps the
blood circulating around the body to prevent the individual from experiencing some form of
dizziness.
Ex. Stretching exercises of body parts for 5-10 minutes to prevent muscles from tightening
too quickly.

Human Gait

It refers to locomotion achieved through movement of human limbs.

- It define as bipedal, biphasic, and forward propulsion of centre of gravity of the human body
in which there are alternate sinuous movements of the body with least expenditure of
energy.

Characteristics of Gait Patterns

- Differences in limb-movement patterns ,overall velocity, forces, kinetic and potential energy
cycles, and changes in the contact with the surface(ground ,floor, etc)
- Various ways in which a human can move, either naturally or as a result of specialized
training.
Combination of:
 Walking
 Jogging
 Running

5 MOVEMENT PATTERNS TO MASTER GREATER FUNCTIONAL STRENGTH

 Squatting
- The mother of all lower body exercises.
- Mastering this movement developing the leg and core strength to do it correctly will help
you avoid injury
- Also develop glute strength. Very much relevant for many types of sports.
- Balancing the activity of the quadriceps
- If a human body don’t have strong glutes, the quadriceps will have to bear more burden
when you jump or run.

1. Goblet Squat. The Goblet squat helps tone the legs and thighs while strengthening
the quads, hip flexors, lats, calves, gluteal muscles and the hamstrings. The goblet
squat is thus one of the best workouts for a stronger body. It helps strengthen your
core muscles and helps maintain proper posture. Its characteristic of working so
many muscles simultaneously makes it the ideal exercise routine if you wish to burn
calories quickly.
Procedures:
 Stand holding a light kettlebell by the horns close to your chest. This will be
your starting position.
 Squat down between your legs until your hamstrings are on your calves.
Keep your chest and head up and your back straight.
 At the bottom position, pause and use your elbows to push your knees out.
Return to the starting position, and repeat for 10-20 repetitions.

Type: Strength
Main Muscle Worked: Quadriceps
Equipment: Kettlebells
Level: Beginner
 2. Knee Squat.

Procedures:

 To start, kneel on the ground with the tops of the feet as flat to the ground
as possible.

 If performing a squat exercise with resistance, place the bar on the back or
hold the dumbbells just as you would on a regular squat.
 Sit the hips back until they touch the heels and then return to the starting
position. Speed can be changed as weight and/or lifting experience allows

3. Air Squat. It help to build both a solid strength foundation and balance in your lower
body. They target your thighs, hamstrings, quadriceps, and glutes in particular,
helping you to add muscle mass in these areas. Because balance is necessary, air
squats can also engage your core.

Procedures:

 Stand with your feet shoulder width apart. You can place your hands behind
your head.
 This will be your starting position. Begin the movement by flexing your
knees and hips, sitting back with your hips.
 Continue down to full depth if you are able ,and quickly reverse the motion
until you return to the starting position.
 As you squat, keep your head and chest up and push your knees out

Type: Strength
Main Muscle Worked:Quadriceps
Equipment: Body Only
 Level: Beginner

 Lunging

- To maximize the functional capabilities, human body need to master movement patterns in
all planes of motion with applied different types of lunges.
- With these movements, it trains your body to move and balance easily in all planes of
motion and good for functionality.

1. Reverse Lunges.If you’re looking to strengthen your lower body, try reverse lunges.
They’re an effective alternative to forward lunges with several benefits. Reverse
lunges are easier to do for beginners or people with joint issues because they
require less balancing than the forward variety.

Procedures:

 To begin, stand tall with your hands at your hips or overhead, which is the
more challenging of the two positions.
 Take a large and controlled step backward with your left foot. Lower your
hips so that your right thigh (front leg) becomes parallel to the floor with
your right knee positioned directly over your ankle.
 Your left knee should be bent at a 90-degree angle and pointing toward the
floor with your left heel lifted.

 Return to standing by pressing your right heel into the floor and bringing
your left leg forward to complete one rep. Alternate legs, and step back
with right leg. Continue alternating for 20 reps total and two sets.
 2. Bench Step Up.A step-up is a deceivingly effecting lower body strengthened. Several
muscles contribute as the prime movers. Your quadriceps and hamstrings -- the
muscles on the front and back of your thighs -- as well as your gluteus maximus,
provide most of the power during this exercise.
Procedures:
 Before you start, find a step, chair, or bench that when you place your foot on it,
your knee bends to a 90-degree angle. The weight benches or plyo boxes are
often the right height, but a dining room chair can work too for an at-home
strength-training session.
 To start, place your entire right foot onto the bench or chair. Press through your
right heel as you step onto the bench, bringing your left foot to meet your left
so you are standing on the bench.
 Return to the starting position by stepping down with the right foot, then the
left so both feet are on the floor.
 Complete 15 steps leading with the left foot, then repeat another 15 steps
leading with your right foot. Do three sets.

3. Side Lunge. The side lunge is an effective way to work the muscles of your lower
body and can be performed using a barbell, dumbbells or as a bodyweight exercise.
Side lunges target your butt, or gluteus maximus muscle, known as your glutes. In
addition, the smaller but no less important gluteus minimus and gluteus medius also
get in on the act.

Procedures:
 Assume an athletic standing position, with the knees and hips slightly bent,
feet shoulder-width apart, and the head and chest up. This will be your
starting position.
 Staying low, take a slow, lateral step to the right. Keep your toes pointed
forward and stay low. Extend the left knee, driving your weight to the right,
flexing the knee and hip into a side lunge. Maintain good posture through
the entire spine, keeping your head and chest up.

 Pause at the bottom of the motion, and then extend through the working
leg to return to a standing position, transitioning into a lunge to the
opposite side. 15 each foot, and two sets.

Type: Strength
Main Muscle Worked:Quadriceps
Equipment: Body Only
Level: Beginner
Also known as Bodyweight Side Lunge.
  Pushing and Pulling
- Pushing and pulling are opposing movements that use different muscle group. Training the
push muscles, the triceps, chest, quadriceps, and shoulders without equal attention to the
“pull” muscles, muscles of the back, biceps, and hamstring , can lead to muscle imbalances
that reduce functionality and increase susceptibility to injury.
- Most people do more pushing the pulling exercises, creating condition ripe for an injury.

Pushing exercises samples like: overhead presses, front squats, leg presses, triceps
extension, and dumbbell flies.

1. Push ups. The push up test is commonly used as a general test of strength. There are
some sports in which upper body strength is particularly important.
Procedures:
 A standard push up begins with the hands and toes touching the floor, the body
and legs in a straight line, feet slightly apart, the arms at shoulder width apart,
extended and at a right angles to the body.
 Keeping the back and knees straight, the subject lowers the body to a
predetermined point, to touch some other object, or until there is a 90-degree
angle at the elbows, then returns back to the starting position with the arms
extended.
 This action is repeated, and test continues until exhaustion, or until they can do
no more in rhythm or have reached the target number of push-ups. 10 reps and
two sets.

2. Barbell Shoulder Press.It develops upper-body strength, conditions the rotator cuff and
works your abs as you hold the weight in the overhead position.

Procedures:
  Stand with feet shoulder-width apart and grip the bar with your fingertips,
elbows pointing forward.
 Rest the bar on the front of your shoulders.
 Drop down into a shallow squat, centring your weight under the barbell.
 Press up through your heels.
 Drive the bar directly above your head until your arms are straight.
 Lower the bar down to your chest.

3. DB Incline Press. The Incline Press is a compound upper-body strengthening exercise

that targets the chest, shoulder and triceps, meaning that multiple joints and muscles
contribute to the movement. As a variation of the traditional flat Bench Press, it's
considered one of the best exercises to build a stronger and larger upper body.

Procedures:
 Lie back on an incline bench with a dumbbell in each hand atop your thighs. The
palms of your hands will be facing each other.
 Then, using your thighs to help push the dumbbells up, lift the dumbbells one at
a time so that you can hold them at shoulder width.
 Once you have the dumbbells raised to shoulder width, rotate your wrists
forward so that the palms of your hands are facing away from you. This will be
your starting position.
 Be sure to keep full control of the dumbbells at all times. Then breathe out and
push the dumbbells up with your chest.
 Lock your arms at the top, hold for a second, and then start slowly lowering the
weight. Tip ideally, lowering the weights should take about twice as long as
raising them.
 Repeat the movement for the prescribed amount of repetitions.
 When you are done, place the dumbbells back on your thighs and then on the
floor. This is the safest manner to release the dumbbells.

Type: Strength(upper extremies)

Main Muscle Worked: Chest
Equipment: Dumbbell
 Pulling exercises includes: pull us, deadlifts, dumbbell curls, rows, leg curls, and delt flies
The key is to train the pull muscle as much as the push ones.

1. Pull ups.Doing pull-ups can be very a very challenging exercise if you are starting out.
However, it is great way to build up strength and muscle in your upper-body if the right
techniques are applied. Furthermore, knowing witch muscle (groups) are stimulated
when doing pull-ups is essential for making a choice when adding this particular exercise
(or one of its many variations) to your regular training routine. In this article we will be
taking a closer look at the muscles used when doing pull-ups, how they work together
and how variations of the pull-up exercise influence some muscles more than others.
Procedures:

 Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For
a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For
a medium grip, your hands need to be spaced out at a distance equal to your shoulder width
and for a close grip at a distance smaller than your shoulder width.
 As you have both arms extended in front of you holding the bar at the chosen grip width, bring
your torso back around 30 degrees or so while creating a curvature on your lower back and
sticking your chest out. This is your starting position.
 Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper
arms down and back. Exhale as you perform this portion of the movement. Tip:Concentrate on
squeezing the back muscles once you reach the full contracted position. The upper torso should
remain stationary as it moves through space and only the arms should move. The forearms should
do no other work other than hold the bar.
 After a second on the contracted position, start to inhale and slowly lower your torso back to the
starting position when your arms are fully extended and the lats are fully stretched.
 Repeat this motion for the prescribed amount of repetitions.

Type: Strength
Main Muscle Worked: Lats
Equipment: Body Only
Level: Beginner
 2. TRX Body Row. The TRX body weight row is a beginner upper body exercise. This is an
excellent exercise that targets the back and arms and is suitable for any fitness level.

Procedures:

 Start in an extended position with your back straight, your hips tucked in and
your feet shoulder width apart
 Keeping your wrists straight, pull your body up towards the handles of the TRX
until your hands are at stretched.
 Slowly lower your body back down to the starting position keeping full control -
throughout the entire range of motion the side of your chest. 20 reps and two
sets

3. Single Arm Body Row.There’s no sidestepping it — if you want a bigger, wider back, your
back workout needs to include two types of movements. One is a pulling motion from
overhead downward, such as in a pull-up or cable pulldown. The other is a row, where you
pull against resistance from a position in front of your body into your torso. When it comes
to rowing, the standing barbell row is a sturdy and valuable option, but dumbbells allow for
a longer range of motion, as well as the ability to apply intense focus to each side of your
back. For best results, you’ll want to schedule both for regular appearances in your
workouts.Muscles Worked: The fan-shaped latissimus dorsi muscles running from
underneath your arms down to your lower back are the main movers, with key assistance
from the rhomboids and trapezius.

Type: Strength
Main Muscle Worked: Middle Back
Equipment: Dumbbell
Level: Beginner
 Procedures:

 Choose a flat bench and place a dumbbell on each side of it.

 Place the right leg on top of the end of the bench, bend your torso
forward from the waist until your upper body is parallel to the floor, and
place your right hand on the other end of the bench for support.
 Use the left hand to pick up the dumbbell on the floor and hold the
weight while keeping your lower back straight. The palm of the hand
should be facing your torso. This will be your starting position.
 Pull the resistance straight up to the side of your chest, keeping your
upper arm close to your side and keeping the torso stationary. Breathe
out as you perform this step. Tip: Concentrate on squeezing the back
muscles once you reach the full contracted position. Also, make sure
that the force is performed with the back muscles and not the arms.
 Finally, the upper torso should remain stationary and only the arms
should move. The forearms should do no other work except for holding
the dumbbell; therefore do not try to pull the dumbbell up using
theforearms.

 Lower the resistance straight down to the starting position. Breathe in

as you perform this step.

 Repeat the movement for the specified amount of repetitions.

 Switch sides and repeat again with the other arm.

 Twisting or Rotation Movements

- It is really important to work on hip and thoracic spine mobility rotational core stability
before dynamic rotational exercises.
- Only after these areas are strengthened, should do the movements that require spinal
rotation. Even then the rotation should more focus on thoracic spine rather than the lumbar
spine.
- Improving hip mobility before doing exercises that rotate the spine means that you are less
likely to compensate for reduced hip motion by twisting your spine too much.

1. Cable Wood Chops.The cable woodchop uses a cable rack and a single cable to simulate a
woodchopping action. Why practice a woodchopping move? It imitates activity that occurs in
many sports: swinging a bat or stick or throwing while twisting the torso. The cable woodchop is
an intermediate level exercise. It is a compound pulling motion and a functional exercise. While
it primarily targets the abdominals and oblique’s, it also employs the shoulders, back, and
glutes. You can do woodcho ps with a medicine ball or dumbbell, but the cable will give a
constant tension that is preferable.

Procedures:
 1. Starting Position
 Attach a suitable hand grip to a cable at one end of a cable machine frame. Position the cable
anchor near the top of the frame using the adjustable mechanism.
 Position your body so that the cable movement will be downward and across the body -- like a
tree-chopping action.
 Position the feet comfortably apart and grasp the cable handle with both hands above one
shoulder.
 Load the machine with sufficient weight to provide moderate resistance. If you struggle to move
the handle or if you can only move it slowly, the weight is too heavy.

2. Exercise Movement
 Cable wood chop exercise finish
 (c) Paul Rogers / Cooloola Fitness
 Swing the clasped handle downward and across the body until it passes the opposite thigh.
 Don't lock the knees and hips. Allow the hips and knees to rotate slightly.
 At the end position, allow the cable weight to retract the handle to the starting position.
 Do 8 to 10 repetitions then reverse your stance by facing the other way and repeat the exercise
to the other side of the body.
 This exercise is best used for power development. Do the movement at high velocity, rest for
10-15 seconds, then repeat.
 Ideally, you will have progressed through a beginner's program in order to build sufficient
strength with which to benefit from this exercise. If not, start with a light weight and progress
slowly.
 Do not bend your arms while performing this exercise or your shoulders and arms will do the
work rather than your abdominals.
 Be sure that you are rotating your torso and your arms are staying in front of your body rather
than it being the arms that are producing the motion.

3. Palloff Press.As your hands travel away from your chest, your leverage goes down. This causes
the weight to increase its pull on your core. Your stabilizers—which don’t get much use with
conventional ab training—have to clamp down hard. Besides building muscle, the move is also
great for runners and may help to relieve some forms of lower-back pain.

Procedures:

 At the end of a workout, attach a D-handle to a cable pulley, hold it at your sternum, and stand
with your left shoulder pointed toward the machine—far enough away that you feel tension on
the cable.
 (You can also use a medium-weight resistance band wrapped around a pole.)
  Keeping your shoulders and hips square, press the cable straight out in front of your body,
resisting the tendency to rotate toward the machine.
 Hold the position for two seconds, then slowly return your hands to your sternum.
 Do three sets of 12 reps, and then repeat the press facing in the opposite direction.

4. Medicine Ball Throws(standing sideways against the wall).Overhead Backwards Med Ball
Throws this teaches maximal extension throughout the entire body, especially in the "triple
extension" of the ankle, knee and hip, which is the ideal way to produce max power. It also
simulates the benefits of Olympic lifts.

Procedures:

 Go into half/full squat position.

 Slowly start falling backwards.
 Before you fall over, explosively push through the ground, trying to jump as far back as possible.
 Throw for a combination of maximal height and distance.
 Chapter 2

Core Engagement Exercises

Sit ups.A physical exercise designed to strengthen the abdominal muscles, in which a person sits
up from a supine position without using the arms for leverage

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Level: Beginner

Procedures:

 Lie down on the floor placing your feet either under something that will not move or by having a
partner hold them. Your legs should be bent at the knees.
 Place your hands behind your head and lock them together by clasping your fingers. This is the
starting position.
 Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out
when performing this part of the exercise.
 Once you feel the contraction for a second, lower your upper body back down to the starting
position while inhaling.
 Repeat for the recommended amount of repetitions. 2 sets, 10 reps.

Bent-Knee Sit Ups.While sit-ups do target the abdominal muscles, they also engage a whole lot
of other parts of the body. If you do sit-ups as your sole abdominal-strengthening exercise, you may end
up with tight hips, a strained back and unbalanced abs.

Procedures:

 Sit on the bench with your knees bent.

 Hook your legs under the foot brace or support bar.
 Lie down so that your upper body is parallel to the floor, place your hands behind your neck, or
cross them over your chest.
 Raise yourself from the bench, make sure your abs stay tightened and your back is straight. You
should raise up until your upper body is completely vertical.
 Lower yourself down slowly until the back of your shoulders touch the bench.
 Keep your back straight and your abs tight. For a more challenging sit up, you can hold a weight
against your chest, with your arms crossed over top of it.
Primary Muscle Groups: Upper Abs, Lower Abs
Secondary Muscle Groups: Lower Back
Required Equipment: Bench
Categories: Bodyweight

Plank.“The plank is a great exercise for strengthening your deep inner core: your transverse
abdominis, multifidus, diaphragm, and pelvic floor,” explains Adam Rosante, certified personal trainer
and author of The 30-Second Body.

Procedures:

 Start on the floor on your hands and knees.

 Lower your forearms to the floor with elbows positioned under your shoulders and your hands
shoulder-width apart.
 If someone looked at you from the side, your arms would form a 90-degree angle.
 Step your feet back, one at a time
 . Maintain a straight line from heels through the top of your head, looking down at the floor,
with gaze slightly in front of your face.
 Now, tighten your abs and hold. 60 secs., and 2 reps.

Side Plank.The side plank is an often overlooked exercise for building strong abs.Few moves are
as good for your midsection as the side plank, yet despite this, it’s often overlooked in favour of the
standard face-down, forearm supported, regular Joe variety of plank. There’s nothing wrong with that,
but by ignoring the side plank you’re ignoring the often weak muscle called the quadratus , lumborum,
part of the posterior abdominal wall that plays a prominent role in averting back pain.

Procedures:
  Start on your side with your feet together and one forearm directly below your shoulder.
 Contract your core and raise your hips until your body is in a straight line from head to feet.
 Hold the position without letting your hips drop for the allotted time for each set, then repeat
on the other side. 6o secs and 2 reps.

Medicine Ball-Pike Up.The move also engages your hip flexors and rectus abdominis (your six-
pack muscles) more effectively

Procedures:

 Start in a push up position, with your feet on a medicine ball.

 Keeping your core tight and legs straight, raise your hips as high as you can to roll the ball
toward your hands until your feet are on top of the ball.
 Pause, then return to start.
 That's one rep.
 Do eight to 12, then rest 45 seconds.
 Do a total of three sets.

Medicine Ball Woodchopper.The wood chop is a favorite exercise among trainers. In fact, it's
celebrity trainer Gunnar Peterson's favorite core exercise and is fast becoming one of ours, too. The
wood chop really works the abs but targets the obliques, helping tone your muffin top. But unlike the
static plank, the wood chop targets your middle while your middle is in motion, making this move a
serious functional fitness maneuver. Grab a five- to 10-pound medicine ball, and get ready to learn the
basics

Muscles worked: Abs, Shoulders

Difficulty: Medium
Equipment needed: Medicine Ball

Procedures:
  Stand with your feet wider than shoulder width apart, knees slightly bent.
 Hold the medicine ball in both hands and keep your arms straight.
 Rotating at your waist, explosively lift the ball up above your shoulder to the left.
 Control it at the top and bring the ball back down to waist height on your right.
 Perform all your reps on one side, then swap.

Leg and Hip Exercises

Burpees.The burpee is a true full-body exercise, working most major muscle groups while also
improving your cardiovascular fitness and testing your balance and co-ordination. If you could only do
one exercise for the rest of your life, the burpee would be a smart pick for keeping you in the best shape
possible The classic burpee is a four-point move.

Procedures:

From a standing position, drop into a squat with your hands on the ground just in front of your feet.
Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position.
At this stage, the more adventurous can throw a press-up into the mix, which really ramps up the
difficulty.
 Mountain Climber. Mountain Climbers are a killer exercise that get your heart rate up fast while
also firing nearly every muscle group in the body—deltoids, biceps, triceps, chest, obliques, abdominals,
quads, hamstrings and hip abductors. It’s truly a fully body workout! Mountain Climbers are also a very
accessible exercise; you can perform them anywhere because they require only your bodyweight.

Learning how to do Mountain Climbers will give you that magic combination of strength training, cardio
and core strength all rolled into one! This type of total body exercise gets you the most bang for your
buck when it comes to working out. How?

Procedures:

 Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper
form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of
plank.
 Keep your abs pulled in and your body straight.
 Squeeze your glutes and pull your shoulders away from your ears
 Pull your right knee into your chest.
 As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or
come out of its plank position.
 Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your
left knee in to the chest using the same form.
 Continue to switch knees. Pull the knees in right, left, right, left—always switching
simultaneously so that you are using a “running” motion.
 As you begin to move more quickly be in constant awareness of your body position and be sure
to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.
20 reps and 3 reps.

Crossover Over Step –up.The crossover step-up is an excellent exercise for training the glutes in
their roles of hip adduction and abduction as well as rotation. It is also a great frontal plane exercise for
athletics.

Procedures:

 Position a stable box or jumping platform next to you.

 The platform should be roughly knee height.
 Standing sideways to the platform, brace through the core, pull your shoulder blades back and
establish a neutral spine position. Lift your foot which is on the far side of the box and cross it in
front of your other leg onto the box
 Place your weight across the heel of the elevated foot, press through it, and raise your other leg
up and onto the box.
  Drive through the raised leg and do not attempt to push off using the other side. Make sure
that the knee of your elevated leg tracks in a line with your toes.
 Now lower the off leg to the other side of the box until it is touching the floor.
 Engaging the adductors of your raised leg, once more press through the heel and raise the off
leg back above the box.
 Now return to the start position under control. Be sure to repeat the exercise with the opposite
leg.
 REPETITIONS: Perform all prescribed reps on one side, then on the other. This counts as one set.

Power Squats.Squats are an important training exercise for your whole body. Power squats,
with weights, work out all of your muscles. In addition to building muscle, you will gain flexibility and
strength in your knees by doing squats correctly. By working out both your legs, core and upper body,
you will improve your range of motion for all sorts of activities.

Procedures:

 Set the squat bar of the squat rack 6 inches lower than your shoulder height. Squat down to the
lowest point you intend to go during the lift and place the safety bars through the rack at this
height.
 Place the weights on each side of the bar. Start lighter at first until you get the hang of
performing squats. Proper technique is important to gaining the most benefits from a power
squat. Make sure the safety stays are in place after placing the weights on.
 Keep your back straight as you position yourself under the squat bar. Hold each side of the bar
with your hands and push the bar up from its resting position until you are standing up straight.
 Step back one foot and then the other out of the rack.
 Stand with your legs shoulder width apart before you begin your squat.
 Bend at your knees, slowly lowering yourself until you are at your bottom position. Your hip
joint should go lower than your knee joint to perform the squat properly, according to Strong
Lifts. Not going all the way down is what causes most knee injuries in squatting. Push your knees
out as you squat.
  Push yourself back up to a standing position, squeezing your glutes hard to push the weight back
up and keep your lower back safe.
 Repeat the squat four or five times, if possible, before returning the weight to the rack. Increase

your repetitions as you get stronger. Increase the weight as you desire. 10 -15 reps and two
setts.

Chest Exercises

Swiss Ball Dumbbell Incline Press.The incline swiss ball dumbbell chest press is a fitness ball and
free weights exercise that primarily targets the chest and to a lesser degree also targets the middle back,
shoulders and triceps

Procedures:

 Grab a pair of dumbbells and sit down on a Swiss ball.

 Slowly step forward until your torso forms a 45-degree angle to the ground.
 Swiss ball will be positioned under your upper back and shoulders.
 Step 2: Raise dumbbells up until dumbbells are straight above your chin with arms straight. This
is the starting position. Be sure feet are firmly planted on the ground.
 Step 3: Begin exercise by lowering dumbbells down until they are just outside your upper chest.
Pause, then push dumbbells straight back up to starting position as quickly as possible. This
completes one rep.

Perfect Push Up. The push-up is a very common strength training exercise that is used by an
array of individuals interested in improving their strength, including members of the military,
bodybuilders and general fitness participants. Completing push-ups is effective at developing upper
body strength. There are options that all strength levels can incorporate to make the exercise easier or
more difficult.

Procedures:

 Get into plank position, with your hands under but slightly outside of your shoulders.
 Lower your body until your chest nearly touches the floor.
  As you lower yourself, tuck your elbows, pulling them close to your body so that your upper
arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then
push back to the starting position as quickly as possible. Keep your core braced the entire time.
 If your hips sag at any point during the exercise, your form has been broken. When this
happens, consider that your last repetition and end the set.
 If it hurts your wrists to put your hands directly on the floor, place a pair of dumbbells (use a
pair with flat edges, like hex dumbbells) at the spots where you'd position your hands. Then
grasp the dumbbells' handles and keep your wrists straight as you perform the exercise.

Decline Push Up.A decline push up is a variation of the basic push up that increases the difficulty
significantly by placing your feet higher than your hands. Adjusting the bench height allows you to
customize the intensity of your workout using just your body weight. The decline push up is an advanced
upper body exercise that targets the muscles of the chest, the shoulders, back, and arms. In addition,
maintaining the proper rigid body position requires a fair amount of strength and stability through the
entire core, legs, and back. Adding this exercise to your upper body strength training routine is a nice
alternative to performing a basic push up, plus, you don't need a lot of equipment.

Procedures:

 Lie on the floor face down and place your hands about 36 inches apart while holding your torso
up at arm’s length.
 Move your feet up to a box or bench. This will be your starting position.
 Next, lower yourself downward until your chest almost touches the floor as you inhale.
 Now breathe out and press your upper body back up to the starting position while squeezing
your chest.
 After a brief pause at the top contracted position, you can begin to lower yourself downward
again for as many repetitions as needed. 10 reps for two sets.
 Bench Press.The bench press is one of the most important upper-body exercises in your
movement toolkit. Not only is it crucial for upper-body muscular development, but it's an exceptional
strength builder. Many people think the bench press is just a chest exercise, but I'm here to tell you that
your triceps, shoulders, back, and even your glutes are involved. It's a complex movement that can be
disastrous if you get it wrong.

Procedures:

 Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the
middle of the movement between the forearms and the upper arms), lift the bar from the rack
and hold it straight over you with your arms locked. This will be your starting position.
 From the starting position, breathe in and begin coming down slowly until the bar touches your
middle chest.
 After a brief pause, push the bar back to the starting position as you breathe out. Focus on
pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the
contracted position at the top of the motion, hold for a second and then start coming down
slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
 Repeat the movement for the prescribed amount of repetitions.
 When you are done, place the bar back in the rack.
Caution:If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then
be conservative with the amount of weight used.Also, beware of letting the bar drift too far forward.
You want the bar to touch your middle chest and nowhere else.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Shoulder Exercises

Dumbbell power clean. The dumbbell clean and press is a total body movement that involves
nearly every large muscle group in the body. The below muscle groups are primarily used with most
clean and jerk movements. For help determining which muscle group is most active during which
phases, notes are made for each muscle group below.

Quadriceps, Hamstrings, Glutes, and Calves (the dumbbell clean)

Shoulders, Upper Traps, and Triceps (the dumbbell press, and some of the pulling movement)
Back, Erectors, and Traps (the dumbbell clean and overhead positioning in the press)
Abdominals and Lower Back (th enfiter movement, as core strength and stability is necessary)

Procedures:

 Begin standing with a dumbbell in each hand with your feet shoulder width apart.
 Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the
dumbbells reach the floor. This will be your starting position.
 To initiate the movement, violently jump upward by extending the hips, knees, and ankles to
accelerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms
straight until full extension is reached.
 After full extension, rebend the hips and knees to receive the weight in a squat position. Allow
the arms to bend, guiding the dumbbells to your shoulders.
 Upon receiving the weight in the squat position, extend the hips and knees to finish in a
standing position with the weights on your shoulders. 10rep for one set.
 Alternate Shoulder Press.Strengthen your upper body with the shoulder press exercise. The
shoulder press works several muscles of the upper body and offers a host of benefits that improve daily
functioning. This exercise can be performed with dumbbells, barbells, kettlebells, resistance bands or a
machine. To execute, stand or sit with your weight of choice in each hand at shoulder level with your
elbows bent. Straighten your back, stabilize your abdomen then press the weights overhead by
extending your arms. Slowly return to the starting position. 20 reps for two sets.

Procedures:
 Stand with your feet hip-width apart. Hold a dumbbell in each hand just above shoulder
height with your palms facing forward and arms bent.
 Press one dumbbell up over your head without moving the other dumbbell. Stay tall with
your chest up and shoulders back. Return to starting position to perform on the other side.
 Lateral Raise. The dumbbell lateral raise enhances your physique's appearance by creating size
contrasts between your shoulders, waist and hips. Building your shoulders creates an aesthetic effect
similar to wearing shoulder pads on a blouse or jacket. By making your shoulders appear wider, your
waist and hips appear slimmer. The dumbbell lateral raise also works the muscles that support and
stabilize your shoulders. 10 reps for two sets.

Procedures:
 Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at
arms length with the palms of the hand facing you. This will be your starting position.
 While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side
with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a
glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this
movement and pause for a second at the top.
 Lower the dumbbells back down slowly to the starting position as you inhale.
 Repeat for the recommended amount of repetitions.

Front Raise. The front raise is an exercise that fits into any workout and it involves the upper
body musculature. The deltoids consist of a posterior, medial and anterior head. Anterior means in the
front, medial means on the side and posterior means on the back. The posterior delts are often referred
to as the rear delts, and the medial delts are often referred to as the lateral delts. The main muscles
targeted with front raises are the anterior and medial delts, which sit on the front and sides of the
shoulder.

Procedures:

 Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your
thighs at arms length with the palms of the hand facing your thighs. This will be your starting
position.
 While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a
slight bend on the elbow and the palms of the hands always facing down. Continue to go up
until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the
movement and pause for a second at the top. Inhale after the second pause.
 Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the
right dumbbell. Continue alternating in this fashion until all of the recommended amount of
repetitions have been performed for each arm.

Standing Barbell Press. The standing barbell shoulder press is an amazing exercise which
targets a lot of muscle and increases the stability of your core. The most of the work is done by the front
and side delts, then the rear delts, upper pectoral muscles, triceps and traps. Lower back muscles and
abdominal muscles are also included in the movement as they help in stabilization.

Procedures:
 Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width
apart. Maintain a tight core and flat lower back throughout.
 Bring the barbell to shoulder height with your palms facing out.
 Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while
driving the glutes forward for stability.
 Once you reach the top, slowly bring the barbell to the starting position but do not allow it to
rest on your shoulders. Immediately, move into the next repetition

Arm Exercises

Band Curls. Band Bicep Curl is a unique and fun way to strengthen your biceps without picking
up dumbbells or barbells. This exercise uses the resistance of the band to make your biceps engage and
contract allowing you to tone and strengthen your arms without even holding a weight. This can be a
great tool for those who have injuries in their wrist or other issues that prevent them from holding
weights. It can also be a great way to sprinkle variety into your workouts. The resistance band is an
excellent tool that makes you work hard but gives you a nice change of pace from the typical weight
training. 20 reps, 2 sets.

Procedures:

 Stand with both feet on resistance band holding handles long next to your sides with palms
facing forward.
 Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides.
 Slowly release arms back down to starting position
 Assisted Dips. Dips work more than just your triceps. Your arms bend and straighten to move
your body. But they get help from your shoulders, chest and back muscles. And many more muscles
work to keep you balanced while your body moves. This is why Dips are a compound exercise: they work
many muscles at the same time. This is also why you can go heavier: more muscles working is more
strength. Muscled worked on Dips

Procedures:

 Setup. Grab the bars and jump up. Balance yourself with locked elbows.
 Dip. Lower your body by bending your arms. Lean your torso slightly forward.
 Break Parallel. Go down until your shoulders are below your elbows at the bottom.
 Rise Up. Lift your body back up to the starting position by straightening your arms.
 Lockout. Balance yourself with your shoulders over your hands. Lock your elbows.

Barbell Curls. A weight training exercise intended to develop the biceps brachii’s size, endurance
or strength, in which a dumbbell or similar weighted object is held in the hand with the arm extended
and lifted to complete flexion of the arm at the elbow or, when developing both biceps brachii, using a
barbell to perform the same movement with both arms.

Procedures:

 Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of
your hands should be facing forward and the elbows should be close to the torso. This will be
your starting position.
 While holding the upper arms stationary, curl the weights forward while contracting the biceps
as you breathe out. Tip: Only the forearms should move.
 Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
Hold the contracted position for a second and squeeze the biceps hard.
 Slowly begin to bring the bar back to starting position as your breathe in.
 Repeat for the recommended amount of repetitions
 Bench Dips.Bench dips work the same muscles as a regular dip, with the primary emphasis on
your triceps and secondary involvement from your deltoids, pecs, rhomboids and lats. Doing bench dips
regularly builds your strength to do regular dips using a dip bar. Once you can do a full set of bench dips
with your feet up on a second bench, you're ready to try doing a few regular dips with your whole body
suspended

Procedures:

 Sit down on the edge of the bench or support you've chosen.

 Place your hands on either side of your hips, fingers overlapping the bench edge.
 Start by moving your buttocks off the edge of the bench, and walk your feet forward until you
can lower your hips straight down in front of the bench.
 Lower your hips 2 to 3 inches and then press up with your arms to return to the starting
position. If this is too easy, lower a little farther and press back up.
 Work your way up to where your shoulders are even with your elbows before pressing up to the
starting position. Use your legs only as necessary for balance.
 Your torso should stay upright, hips below shoulders, and as close as possible to the bench
throughout the range of motion.

Vertical Dips.A dip is a compound, push-type exercise which works a large number of muscles in
your chest, shoulders, and arms at the same time. One of this is the vertical dips.
Procedures:
 Grasp two parallel bars at approximately shoulder width.
 A machine apparatus may be used to provide assistance and make the exercise easier, whereas
a weight belt will allow for external loading to make the exercise more difficult.

Back Exercises

Inclined DumbbellRow.The incline bench two arm dumbbell row is a variation of the bent over
dumbbell row used to strengthen and build the muscles of the back.By supporting your chest on an
incline bench, as seen in the incline bench two arm dumbbell row, you take pressure off the lower back
and eliminate some of the stability required to perform the row. This allows you to better isolate the
target muscle group (the back).

Procedures:
 Using a neutral grip, lean into an incline bench.
 Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be
your starting position.
 Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
 Pause at the top of the motion, and then return to the starting position.
Type: Strength
Main Muscle Worked: Middle Back
Equipment: Dumbbell
Level: Beginner
 Hyperextension. Back Extensions are a great weight training exercise for your glutes (gluteus
maximus, gluteus medius, and gluteus minimus) and hamstring muscles as well as your lower back. The
exercise is pictured here as one of our Body Weight Exercises. Add additional resistance by holding your
arms behind your head or holding a weight plate or dumbbell at your chest or behind your head.

Procedures:
 Adjust the hyperextension bench so that your ankles are tucked under the footpads and your
thighs are flat across the top pad.
 Fold your arms across your chest and allow your torso to hang off of the machine. Your back
should be straight. This is the starting position.
 Slowly bend at the waist towards the floor, while keeping your back flat.
 Slowly return to the starting position by again raising your torso.

Twisting Hypertension. (The Russian Twist). Various abdominal exercises will help to dissolve
the fat around the area. The seated Russian twist is one such exercise. It is a core exercise, which
involves all the core muscles. A twisting motion helps to work the muscles. The exercise is rumored to
have originated in Russia during the Cold War period, thus the name

Procedures:

 Lie down on the floor placing your feet either under something that will not move or by having a
partner hold them.
 Your legs should be bent at the knees.
 Elevate your upper body so that it creates an imaginary V-shape with your thighs.
 Your arms should be fully extended in front of you perpendicular to your torso and with the
hands clasped. This is the starting position.
 Twist your torso to the right side until your arms are parallel with the floor while breathing out.
 Hold the contraction for a second and move back to the starting position while breathing out.
 Now move to the opposite side performing the same techniques you applied to the right side.
 Repeat for the recommended amount of repetitions.

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Level: Intermediate
 Band Pull apart. The band pull apart… a must do exercise for the rear delts and muscles of the
upper back. For hunky-dory shoulder health add them into your routine and make your shoulders feel
like new. This is particularly important for those who love to bench, and those who spend the majority
of their day hunched over behind the wheel of a car or a computer at a desk.

Procedures:

Begin with your arms extended straight out in front of you, holding the band with both hands.
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that
you keep your shoulders back during the exercise.
Pause as you complete the movement, returning to the starting position under control.

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Bands

Barbell Deadlift. The barbell deadlift builds total-body strength by targeting the lower and
upper back, hamstrings, quads, traps, and glutes. The exercise also increases core strength and stability.
It is known as one of the best total body exercises for strength, building muscle, and fat loss.

Procedures:

 Approach the bar so that it is centered over your feet.

 Your feet should be about hip-width apart.
 Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
Typically, you would use an alternating grip.
  With your feet and your grip set, take a big breath and then lower your hips and flex the knees
until your shins contact the bar.
 Look forward with your head. Keep your chest up and your back arched, and begin driving
through the heels to move the weight upward.
 After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades
together as you drive your hips forward into the bar.
 Lower the bar by bending at the hips and guiding it to the floor.

Type: Strength
Main Muscle Worked: Hamstrings
Equipment: Barbell

Flexibility Exercises

Upper Body Flexibility Exercises

Stretch #1 Shoulder & Chest

This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands
as high as possible and bend forward from the waist and hold.

Chest & shoulder stretch

Stretch #2 Arm Across Chest
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat
with other arm.

Arm & shoulder stretch

Stretch #3 Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head.
Hold and repeat with other arm.
 Triceps stretch

Lower Body Flexibility Exercises

Stretch #4 Glute Stretch

Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow
can be used to push right knee. Hold and repeat for other side.

Glute stretch

Stretch #5 Adductor Stretch

Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards
extended foot and hold. Repeat for other side.

Abductor stretch

Stretch #6 Single Leg Hamstring

Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the
waist keeping your back flat. Hold and repeat with the other leg.

Stretch #7 Standing Quadriceps

Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the
hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.

Quads stretch
Stretch #8 Standing Calf
Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor.
Push against a wall to increase the stretch. Hold and repeat with other leg.
 Calf stretch

Other Flexibility Exercise to increase great muscular strength

Standing Hamstring Stretch

Piriformis Stretch
Lunge With Spinal Twist
Triceps Stretch
Figure Four Stretch
90/90 Stretch
Frog Stretch
Butterfly Stretch
Butterfly Stretch
Side Bend Stretch
Lunging Hip Flexor Stretch
Lying Pectoral Stretch
Knee to Chest Stretch
Seated Neck Release
Lying Quad Stretch
Sphinx Pose
Extended Puppy Pose
Pretzel Stretch
Reclining Bound Angle Pose
Standing Quad Stretch
Knees to Chest

Weekly Workout Plan

Age: ______ Sex: ______ Height: _______ Weight: _______ RPR: _______ THR: _______ HER:
_________

Phase of Fitness Type of Number Number Time Frequency Remarks

Exercise Program Exercise of Reps of Sets Allotment (pls indicate days and
dates)
1. Warm-up At least
10mins Twice a week: __________
______________________
Thrice a week: __________
2. Flexibility 20 mins. ______________________
3. Strength 30 mins- Four times/week: _______
2hours ______________________
4. Cardiovascular 30mins to Daily: _________________
2 hour _____________________
5. Cooldown 10 mins

Beginners

Upper Body Workout

 Lower Body Workout

Meal Summary (table)

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http://www.fitnessandpower.com/training/bodybuilding-misc/the-benefits-of-the-standing-barbell-
shoulder-press
https://gethealthyu.com/exercise/resistance-band-bicep-curl/
https://www.bodybuilding.com/exercises/dumbbell-incline-row
https://www.muscleandstrength.com/exercises/incline-bench-two-arm-dumbbell-row.html