EXERCISE INSTRUCTION
Bench Press- Incline Alternating Dumbbell
Start Position
Lying face up on incline bench, holding dumbbells at the outside edges
of your shoulders, palms facing your thighs
Procedure
Lift dumbbells straight up over your chest
Keeping one arm straight, lower the other dumbbell to just above chest
height, then push it back up
Switch arms and repeat for prescribed number of repetitions
Coaching Keys
Keep your non-working arm straight
Keep your feet on the floor and your hips and shoulders on the bench at
all times
Keep stomach pulled in to stabilize your core
You Should Feel
Working your chest, shoulders, and triceps
Romanian Deadlift- Dumbbell 2 Arm/1 Leg
Start Position
Standing on one foot while holding a dumbbell with an overhand grip in
each hand
Procedure
Hinge over at the waist, lowering the dumbbells as the non-support leg
lifts behind you
Return to standing position by contracting your hamstrings and glutes
Repeat for prescribed number of repetitions and then switch legs
Coaching Keys
Do not let your back round during the movement
Your torso and leg should move as one unit
Fire the glute of your extended leg to keep it straight
Keep your shoulder blades back and down throughout the movement
Keep the dumbbells close to your shin
You Should Feel
Working your glutes, hamstrings and back
Plate Crunch- Physioball
Start Position
Lying face up, body arched over the ball, holding a weight behind and
supporting your head
Procedure
Drape body over ball, feeling mild stretch in abs
Curl trunk and pelvis together while keeping the belly button pulled in
Return to start position and repeat for prescribed number of
repetitions
Coaching Keys
Arch the torso completely
Be sure to roll the chest and hips toward your bellybutton
You Should Feel
Working your abdominals
Lunge- Forward Dumbbell
Start Position
Standing holding dumbbells
Procedure
Step forward and lower hips to the floor by bending the front knee
without letting the back leg touch the ground
Return to the starting position by pushing back with the front leg
Alternate legs and repeat for the prescribed number of repetitions
Coaching Keys
Do not let the front knee slide forward over the toes
Do not let front knee collapse to the inside
Keep chest up
Keep glute in back leg contracted (tight)
You Should Feel
Working the glutes, hamstrings, and quads
Lat Pulldown
Start Position
Kneeling or seated under lat pulldown machine holding bar or handles
overhead with palms facing away
Procedure
Keeping stomach tight and chest up, slide shoulder blades back and down
and then pull elbows to side
Return to start position and repeat for prescribed number of
repetitions
Coaching Keys
Do not allow back to arch during exercise
Initiate movement by sliding shoulder blades back and down
Do not rock torso forward or backward during exercise
You Should Feel
Working your back and arms
Bench Press- Alternating Dumbbell
Start Position
Supine (face up) on a bench, holding dumbbells at the outside edges of
your shoulders, palms facing your thighs
Procedure
Lift dumbbells straight up over your chest
Keeping one arm straight, lower the other dumbbell, touch the outside
of your shoulder, then push it back up
Switch arms and repeat for prescribed number of repetitions
Coaching Keys
Keep your non-working arm straight
Keep your feet on the floor and your hips and shoulders on the bench at
all times
Keep stomach pulled in to stabilize your core
You Should Feel
Working your chest, shoulders, and triceps
Romanian Deadlift- Dumbbell
Start Position
Standing with feet hip width apart and knees unlocked, holding a pair
of dumbbells at your sides
Set you feet hip width apart, with your legs in a fixed position but
not locked at the knees
Procedure
Shift your hips back and lower the dumbbells while keeping your back
flat
Return to standing position by contracting your hamstrings and glutes
Repeat for prescribed number of repetitions
Coaching Keys
Do not let your back round during the movement
Keep the dumbbells close to your body, touching or almost touching your
legs all the way up and down
Keep your shoulder blades back and down throughout the movement
You Should Feel
Working your glutes, hamstrings and back
Row- 1 Arm/1 Leg Contralateral Dumbbell
Start Position
Standing on right leg, hinged over at the waist, holding a dumbbell
with the left hand and a stable waist high surface with the right
Left leg is lifted to form a "T" with your body
Procedure
Slide the left shoulder blade toward your spine and then lift the
weight to your body by driving your elbow to the ceiling
Return to the start position and repeat for prescribed number of
repetitions
Switch sides and repeat
Coaching Keys
You Should Feel
Working your upper back, shoulders, and hips
Lunge- Backward Dumbbell
Start Position
Standing
Procedure
Step backward and lower hips to the floor by bending the front knee
without letting the back knee touch the ground
Return to the starting position by pushing up with the front leg
Alternate legs and repeat for the prescribed number of repetitions
Coaching Keys
Do not let the front knee slide forward over the toes
Do not let front knee collapse to the inside
Keep chest up
Keep glute in back leg contracted (tight)
You Should Feel
Working the glutes, hamstrings, and quads
Stretching the hip flexor of the back leg
Quadriceps/Hip Flexor Stretch- Kneeling
Start Position
Linear half kneeling (one knee on ground) with back knee on soft mat or
pad
Procedure
While keeping a slight forward lean of the torso, tighten the core and
contract (tighten) the glute of the leg with the knee on the ground
Maintaining this posture, shift the entire body slightly forward
Exhale and hold the stretch for two seconds
Relax and repeat
Coaching Keys
Avoid excessive arching in your low back
You Should Feel
Stretching in the front of hip and upper thigh
Squat- Front
Start Position
Standing holding barbell on front of shoulders with elbows up
Procedure
Initiating movement with hips, squat back and down until the thighs are
parallel to the floor
Return to standing position by pushing through the hips
Repeat for prescribed number of repetitions
Coaching Keys
Do not let knees slide forward past toes during movement
Do not let knees collapse to the inside during the movement
Keep chest up and back flat
You Should Feel
Working the glutes, hamstrings, and quads
Lat Stretch- Rack
Start Position
Standing holding a door frame or fixed object with the hand of the side
you want to stretch
Procedure
Sit hips back and reach your arm forward, elongating your spine and the
lat muscles running on the outside of your shoulders
Turn chest away from the hand to increase stretch
Coaching Keys
If possible, rotate your palm up to increase the stretch
You Should Feel
Stretching the shoulders and possibly low back
Pull Up- Neutral Grip
Start Position
Hanging from a pullup bar with palms facing inward
Procedure
Keeping body and legs still, pull chest to bar
Return to start position and repeat for prescribed number of
repetitions
Coaching Keys
Extend arms completely after each repetition
Do not swing body or legs during exercise
You Should Feel
Working your back and arms
Glute Bridge to Leg Curl- Physioball
Start Position
Supine (face up) on the floor, with one heel on the ball and the other
knee pulled to your chest
Procedure
Lift your hips until your body is in a straight line from ankle to
shoulder
Keeping your hips tall, pull your heels in toward your glutes
Slowly return to start position and repeat for prescribed number of
repetitions
Coaching Keys
Do not let hips drop as heels come toward glute
Keep toes pulled up
You Should Feel
Working your glutes, hamstrings, and low back
Russian Twist- Physioball
Start Position
Lying face up on the ball, shoulder blades on the ball, and hips tall
Procedure
With shoulder blades back and down, extend your arms above your chest
Keeping your hips and thighs horizontal to the ground, turn your
shoulders to the left until they are perpendicular to the ground
Turn back to starting position and repeat to the other side
Coaching Keys
When rotating to the side, be sure to fire (squeeze) the glute on that
side to keep the hips flat
For increased difficulty, hold a weight plate in your hands
You Should Feel
Working and stretching the hips and core
Rotational Row- 1 Arm Cable Standing
Start Position
Standing in an athletic base position, holding a cable handle with the
outside hand, feet parallel to cable, hips flexed, and abdominals drawn
in
Procedure
Reach across your body with the outside hand, turning hips and
shoulders to the machine
Rotate outside shoulder back and pull the handle to your outside hip
(much like a dumbbell row) as you push up and away from the machine
with your inside leg
Coaching Keys
You Should Feel
Working the legs, torso rotators, lats, arms and back of the shoulders
Pec Stretch- Rack
Start Position
Standing in a doorway or next to a fixed object with arm lifted to the
side at 90 degrees
Procedure
Put full forearm on the door frame or object and step through, creating
a stretch in the pec region
Hold for the prescribed time and repeat for prescribed number of
repetitions
Coaching Keys
Maintain vertical body alignment
Step body forward as one unit
Can vary arm height for stretch in different part of the pecs
You Should Feel
Chest area
Bench Press- Dumbbell
Start Position
Supine (face up) on a bench, holding a set of dummbells at the outside
edges of your shoulders, palms facing your thighs
Procedure
Press the dummbells up until the elbows are almost in a locked position
Lower slowly and repeat for prescribed number of repetitions
Coaching Keys
Keep your feet on the floor and your hips and shoulders on the bench at
all times
Keep stomach pulled in to stabilize your core
You Should Feel
Working your chest, shoulders, and arms
Romanian Deadlift- Dumbbell
Start Position
Standing with feet hip width apart and knees unlocked, holding a pair
of dumbbells at your sides
Set you feet hip width apart, with your legs in a fixed position but
not locked at the knees
Procedure
Shift your hips back and lower the dumbbells while keeping your back
flat
Return to standing position by contracting your hamstrings and glutes
Repeat for prescribed number of repetitions
Coaching Keys
Do not let your back round during the movement
Keep the dumbbells close to your body, touching or almost touching your
legs all the way up and down
Keep your shoulder blades back and down throughout the movement
You Should Feel
Working your glutes, hamstrings and back
Squat- Single Leg Balance
Start Position
Standing on one foot
Procedure
Initiating movement with hips, squat back and down on one leg until the
glutes touch the bench
Return to standing position using only the leg you are balancing on
Repeat for prescribed number of repetitions and switch legs
Coaching Keys
Keep chest up and back flat
Do not let knee collapse to inside
Do not let knee slide forward past toes
Keep non-working leg bent at the knee with foot off ground
You Should Feel
Working the glutes, hamstrings, and quads
Cable Lift- Stability Linear Half Kneeling (Outside Foot Forward)
Start Position
Half kneeling position with hips perpendicular to the machine, inside
knee down, and outside foot on floor
Holding long rope handle with one hand on each end from low cable
position
Procedure
With the shoulders perpendicular to the machine and the chest up and
stomach tight, let your arms in toward the machine with the outside
hand high and the inside hand low
Keeping the rope straight, diagonally pull the outside hand up and
across the body to the outside shoulder
Then lift the inside hand straight to the ceiling
Return to start position and repeat
Coaching Keys
Do not let the torso move at all during the movement
Be sure to keep your shoulders perpendicular to the machine
The lift is performed in an upward diagonal pattern across the body
Keep the abdominals drawn in and sternum lifted
You Should Feel
Working the torso rotators, upper back, chest and shoulders
Crunch- Reverse Physioball
Start Position
Lying face up on the ground with physioball hooked between your heels
and hamstrings
Procedure
Roll the ball up to your chest slowly, rolling the pelvis off the
ground and tucking the knees to the chest
Slowly return to start position and repeat
Coaching Keys
Keep bellybutton in
Abdominals must be drawn in to get the full benefit
You Should Feel
Working the core and stretching the lower back
Bench Press- Incline Dumbbell
Start Position
Supine (face up) on inclined bench, holding a set of dummbells at the
outside edges of your shoulders, palms facing your thighs
Procedure
Press the dummbells up until the elbows are almost in a locked position
Lower slowly and repeat for prescribed number of repetitions
Coaching Keys
Keep your feet on the floor and your hips and shoulders on the bench at
all times
Keep stomach pulled in to stabilize your core
You Should Feel
Working your upper chest, shoulders, and arms
Pillar Bridge Lateral- Dynamic
Start Position
On side with forearm on ground and elbow under shoulder
Procedure
Push forearm away from body, lifting hips into the air
Return to start position and repeat for prescribed number of
repetitions
Coaching Keys
Keep body in straight line
Keep stomach tight
Keep elbow under shoulder
You Should Feel
Working your shoulders and trunk
Bench Press
Start Position
Lying face up on barbell bench with overhand grip and arms extended
over chest
Procedure
Lower the barbell with control to the chest at the nipple line
Raise the weight to the starting position and repeat for prescribed
number of repetitions
Coaching Keys
Keep your feet on the floor and your hips, shoulders and back of your
head on the bench at all times
The grip should be somewhere between the smooth inner part of the bar
and the small ring towards the outside of the bar
You Should Feel
Working your chest, shoulders, and arms
Hanging Knee Raise- Physioball Diagonal + Adduction
Start Position
Wedge a physioball into stable vertical columns
Lie face up on the ball, arching the entire torso over the ball, with
knees squeezing pad or foam roll and tucked toward waist
Holding onto a rack with both hands for stability
Procedure
Pull your knees to your chest as you rotate your right knee to your
left shoulder until you are fully resting on the ball
Slowly lower the hips, creating a slight arch in your back, stretching
the abdominals
Alternate to the other side and repeat for the prescribed number of
repetitions
Coaching Keys
Keep stomach tight, neck relaxed, knees squeezing foam roll
You Should Feel
Working your abdominals and groin
Romanian Deadlift
Start Position
Standing with feet hip width apart and knees unlocked, holding a
barbell in front of you
Procedure
Shift your hips back and lower the barbell while keeping your back flat
Return to standing position by contracting your hamstrings and glutes
Repeat for prescribed number of repetitions
Coaching Keys
Do not let your back round during the movement
Keep the barbell close to your body, touching your legs or almost
touching all the way up and down
Keep your shoulder blades back and down throughout the movement
You Should Feel
Working your glutes, hamstrings and back
Cable Chop- 1 Arm Lateral Half Kneeling
Start Position
Half kneeling position with inside leg perpendicular to cable machine,
and outside hand holding the end of a rope handle
Procedure
Rotate shoulders toward machine
Pull handle to chest as you rotate away from the machine, continuing
the momentum by pushing the cable down and away
Return to start position and repeat for prescribed number of
repetitions
Coaching Keys
Turn towards and away from the machine with each repetition
At the end of each rep, your chest should be up, your shoulder blades
back and down and your tummy tight
Initiate the movement with your hips rotating away from the machine
You Should Feel
Working the shoulders, triceps, hips, and abdominals
Split Squat- Dumbbell Back Foot Up
Start Position
Standing in a split stance holding dumbbells with back foot on bench or
box
Procedure
Lower hips to the floor by bending the front knee without letting the
back knee touch the ground
Return to the starting position by pushing up with the front leg
Repeat for prescribed number of repetitions and switch legs
Coaching Keys
Do not let the front knee slide forward over the toes
Do not let front knee collapse to the inside
Keep chest up
Rest either the top of the foot or the bottom of the toes on the bench,
depending on comfort
You Should Feel
Working the glutes, hamstrings, and quads
Stretching the hip flexor of the back leg
Cable Lift- Standing
Start Position
Standing in an athletic base position holding a rope cable handle from
a low position with both hands, feet parallel to cable, hips flexed,
and abdominals drawn in
Procedure
Turn shoulders and hips toward the machine, keeping the chest up and
stomach tight
Pull the handles toward the chest while pushing up and away with the
inside hip
Turn the trunk away from the machine as the hands push up and away
Return to starting position and repeat
Coaching Keys
You Should Feel
Working the hips, torso rotators, upper back, chest and shoulders
Lunge- Forward Walking
Start Position
Standing holding dumbbells
Procedure
Step forward and lower hips to the floor by bending the front knee
without letting the back knee touch the ground
Drive up and out with the front leg and into the next lunge with other
foot
Repeat for prescribed number of repetitions
Coaching Keys
Do not let the front knee slide forward over the toes
Do not let front knee collapse to the inside
Lead with the chest as you step through (do not let hips lead)
Keep glute in back leg contracted (tight) during lunge
You Should Feel
Working the glutes, hamstrings, and quads
Stretching the hip flexor of the back leg
Oblique Crunch- 2 Point
Start Position
On hands and knees, with back flat and left hand behind head and right
hip and leg extended behind body
Procedure
Rotate the right shoulder and arm to the sky as far as possible while
exhaling, stretching the front of the torso (abs and chest), and hold
two seconds
Now rotate the trunk the opposite direction, taking the right elbow
toward the left knee while exhaling, feeling a stretch in the back, and
hold for two seconds
Repeat as prescribed and then switch arms
Coaching Keys
Start with small range of motion and gradually increase
Exhale into stretches
You Should Feel
Stretching through the torso, front and back
Squat Jump- Continuous
Start Position
Standing with feet just outside of shoulders and hands behind head
Procedure
Sit back and down into squat position, keeping knees behind toes
Immediately jump vertically by extending through hips
pull toes to shins in mid-air to prepare for landing
Land in squat position and immediately repeat the same movement
Coaching Keys
Do not pause at bottom of movement
Keep chest up during the jump
Extend hips completely during jump
Land softly with hips back and down
You Should Feel
Working your hips, knees and ankles
Medicine Ball Overhead Slam
Start Position
Standing in an athletic position, holding medicine ball at waist level
Procedure
Bring the ball straight up in front of you and ultimately behind your
head
Pulling from your stomach, throw the ball into the ground in front of
you
Repeat for prescribed number of repetitions
Coaching Keys
Pull from your stomach to initiate the throw
Your feet may leave the ground during the throw
Keep your hips tall during the throw
You Should Feel
Working your abdominals and arms
Push Up- Plyometric Bench
Start Position
Pushup position with hands on a bench
Procedure
Lower your chest to the bench, then drive your body up explosively so
your hands leave the bench
Upon landing, immediately begin your next repetition
Coaching Keys
Keep your body in a straight line
Do not let your hips stick up
You Should Feel
Working your chest, shoulders, and arms