Lying leg curl 4 sets of 10 40 seconds rep between set on 70kg
Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.
Shoulder press 2 sets of 15 25 second rest between sets on 25kg
Adjust the seat settings accordingly. The handles should be about 2 or 3 inches above your shoulders. Make sure your back is straight and your hand is facing forward. Also, your feet should be planted firmly on the ground. Grab the handles overhand so that your palms are facing upward.
Raise the weight by pressing upward in a controlled manner. Continue up until your elbows are almost locked. Make sure to exhale while pushing the weight up. Lower the weight toward the starting point, but don’t allow the stack to descend fully. When the weight being used is just above the remaining stack, lift up for your next repetition. While the weight is being lowered, make sure to inhale slowly.
Cool down
5 min low intensity rowing machine
Adjust the weight you'll be using on the rowing machine. Be aware that heavier weights make the overall stroke much more difficult. If you're just starting out, it's advisable to use low weight. Sit comfortably on the stool, holding on to the handle bars while doing so. The stool itself is designed to move back and forth, so holding on will help prevent you from slipping while you get situated. Scoot forward on the rowing machine so that you can grab the rowing mechanism. It's usually laying on the footrests. Hold the rowing handle mechanism firmly in your hand, with one hand on each handle. Make sure that the cord connecting the rowing handle to the weights is not tangled, or you can end up snapping the line or injuring yourself while completing the exercise. Place your feet firmly on the platform. It is positioned at an angle away from your body toward the front of the machine. Keep your feet approximately shoulder width apart. Slide all the way forward, so that your buttocks are close to your feet. Use your legs, shoulders and back to pull the weight backwards along the track. Make sure you do so in a steady motion, and avoid favouring one particular part of your body for the motion. In other words, don't just use your legs. Straighten your back to a position perpendicular to the floor. It's okay to go beyond the vertical as long as the weight you've used is not too high. If it is, you run the risk of back injury. Move your body back toward the starting position in one smooth motion.
Floor stretches
Touch your soles
together and
press gently on your
knees with your elbow.
Lying on your back, keep
one leg straight and on the floor.
Take hold of the other leg behind
the knee and, keeping it as straight
as feels comfortable; draw the knee
towards your face. It can help to use
a towel around your foot.
Raise your shoulder without
Stressing your lower back.
Press down on your arms to feel the stretch down your sides
Cross your right leg over your left at the knee. Hold in the pelvic floor muscles and gently lower your legs to your right. The left lower back and hip area is tractioned. To augment the stretch allows your left buttock to relax towards your heels. While in the stretch allow your right leg to get heavy to increase the stretch to the left. You can relax your pelvic floor muscles. Just let go.
Session plan
Date: 20/3/09
Venue: Gym
Time: Nat award/cert
Group: 10:30–11:30
Health and safety: Risk assessment and location of fire exits and first aid.
Warm up
Mobility exercises
Sideways Neck Stretch: Stand or sit tall with good posture, keeping your spine and neck long and your shoulders down away from your ears. Keeping your neck long, tilt your head to the side. Repeat on the other side. Perform 3 to 6 stretches and hold each stretch for 5 to 10 seconds.
Shoulder Circles: Stand tall with good posture. Raise your right shoulder towards your right ear, take it backwards, down and then up again with a smooth rhythm. Perform this shoulder circling movement eight times and then repeat with the other shoulder. Breathe easily throughout.
Trunk Twists: Stand tall with good posture. Have your feet slightly wider than hip-width apart, knees slightly bent, hands resting on hips. Keeping your spine long and your hips facing forward, turn smoothly and slowly round to one side, then the other. Repeat the sequence sixteen times, breathing easily throughout the movement.
Pulse raiser 10 minutes
Low intensity on the treadmill then slowly go to high intensity. Before you get on the treadmill ensure that your gym clothing is safe. When you get on the treadmill place one foot on either side of the belt, then set how fast or slow you want to go.
Stretches
While sitting or standing, bend one arm and pull your elbow across your chest, toward your opposite shoulder Hold and breathe This exercise, which stretches your triceps, shoulder, and middle and upper back, can also be done with your arm straight Repeat with the other arm
While standing, grasp both hands behind your waist and lift.
While sitting or standing, put one hand on your hip and the other hand over your head Reach up and stretch slowly over to one side Do not lean forward or backward Hold and stretch, then switch sides Repeat three to four times This exercise helps stretch the muscles between the ribs, waistline and upper hip
Lie on your side Bend one knee Keep knees together Use your hand to slowly press your heel toward your buttocks until you feel a stretch on the front of your thigh Hold the stretch, then switch sides Avoid this stretch if you are experiencing any pain
Lie on back, with lower back flat on floor, knees bent and feet flat slowly extend one leg up until you feel a gentle pull behind the knee to increase the stretch, gently flex the ankle Hold 15-30 seconds Repeat with other leg
Place both palms against wall at shoulder height Position feet slightly apart, slide one foot back, toes pointed forward, keeping both heels on the ground Bend front knee slightly Gently lean forward feeling a stretch in back of leg and calf Hold 30 seconds for each leg while breathing Repeat with the other leg
Week 2
Now we can build up the work gradually. By repeating last week's but shortening the recovery time and increase the weight on the residence machine.
Lat pull down 3sets of 12 rest 25 seconds between sets on 55kg
Leg press 3 sets of 10 rest 17 second between sets on 77kg
Lying leg curl 4 sets of 10 rest 20 seconds rep between set on 72kg
Shoulder press 2 sets of 15 22 second rest between sets on 27kg
