Mini workout for 06.07.07

[Sportsmedjosh]

Push-Ups (or Front Press)
Alternating Squats with Press
Lat Pull Downs (wide grip)
Oblique Crunches
Dumbbell Lunges
Barbell Upright Rows
Reverse Flyes
Dumbbell Curls
Back Extensions on Stability Bal
Bareblls Reverse Wrist Curls


Instructions for exercises
Push-Ups (or Front Press)
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.


Alternating Squats with Press
1. Start by holding a dumbell in each hand at shoulder level.
2. Squat down to about parallel and explode up to a standing position.
3. Once you have squatted half way up then starting pressing the dumbells over your head.
4. Use the momentum from your squat to propel the dumbells above your head. Remember to stay in control of the dumbells at all times.

Lat Pull Downs (wide grip)
1. Adjust seat or knee pad height so that knees are secured while seated.
2. Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3. Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°). 4. Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.

Oblique Crunches
1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

Dumbbell Lunges
1. Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Barbell Upright Rows
1. Stand with feet shoulder width apart
2. Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.
4. Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Reverse Flyes
1. Lie face down on flat or incline bench. Try to position body so that head is off end of bench.
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4. Return to start position. Remember to keep head in a neutral position

Dumbbell Curls1. 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.

Back Extensions on Stability Ball
1. Lie face down on flexaball with knees and feet on floor.
2. Flexaball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.

Bareblls Reverse Wrist Curls
1. Grasp barbell. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2. Hands and wrists should be hanging over the end of thighs.
3. Raise the weight by extending at the wrist (pulling hands back). Lower the weight and repeat as prescribed.
5. Remember to keep the forearms flat and supported on the thighs throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.

[E36Guy]

:(

..today is the one day I DONT have class.

[cabezon]

weak sauce, they are not called rest days, they are called cross training days.

[Sportsmedjosh]

I actually fell asleep pretty early last night from a hard day of landscaping and laying sprinklers.

[cabezon]

or do you mean trimming bush, and laying pipe? ;)

On a side note, I was checking out those surveys about demos, and the one about supplements is per year, I wonder if those that answered thought month? I spend $50 a month on protein alone and the last trip to GNC was $100 for NO and creatine. YOu might want to highlight Year

And I guess I am the oldest here at 36.

edit: Look at you, I need to quote you next time

[Sportsmedjosh]

updated for you hardcore guys you now have a workout. =)

[E36Guy]

woah, woah, easy there.. it's my day off.

:doh

[Sportsmedjosh]

but you wanted a workout

[E36Guy]

haha. I know. :)

I was kiddin about the day off thing..

[Sportsmedjosh]

Originally Posted by cabezon

or do you mean trimming bush, and laying pipe? ;)

On a side note, I was checking out those surveys about demos, and the one about supplements is per year, I wonder if those that answered thought month? I spend $50 a month on protein alone and the last trip to GNC was $100 for NO and creatine. YOu might want to highlight Year

And I guess I am the oldest here at 36.

edit: Look at you, I need to quote you next time

made it stand out a little bit. Cabezon there are a couple people here who are older than you here.