This is a one-week program that is designed to get your body adapted and ready to start training.

Two times a week (i.e. Tuesday and Saturday)

Approximate time at each station 8 minutes (Group of 3/4)

Start with any exercise then follow in order.

1. Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.

2. Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.

3. Start position: Lift bar off rack with bar directly over head.
Lower bar to chest at the nipple-line. Press bar up to starting position.

Trainer's comments:

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius.  Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.

2. Start position: Extend the legs to remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position, chest is out, head is in neutral position.

3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.

4. Once thighs are parallel to floor, return to start position.

5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Trainer's comments:

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.

5. Return to start position.

6. Remember to keep torso stationary

Trainer's comments:

1. Lie back onto incline bench (45° or less) with feet flat on floor.

2. Position hands on bar wider than shoulder width or lower the unloaded bar to upper chest (where collar bone and sternum joins) and position grip to where forearms are perpendicular to the floor.

3. Start position: Lift bar off rack with bar directly over head.

4. Lower bar to upper chest (where collarbone and sternum joins)

Trainer's comments:

1. Position yourself inside the trap bar.

1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor. Flex knees and grab bar.

2. Begin pull by extending the knees.

3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the center of the trap bar.

4. Return to starting position.

Trainer's comments:

1. Sit in upright position with knees slightly bent.

2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).

3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.

4. Return to start position.

Trainer's comments:

Rest while partner goes (4:1 Rest:Work)

1. Stand back to back with your training partner.

2. Holding a medicine ball twist to the side and hand the ball to your partner.

3. Your partner now twists and returns the ball to you on the opposite side.

4. Continue this twisting for the prescribed number of repetitions.

Trainer's comments:

25 Each side. Rest while partner goes (4:1 Rest:Work). this is a "load" - "Unload" exercise. The unload twist (no ball) should be performed quickly wit the core set.

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Start position: Hands behind head and knees bent at 90 degrees.

3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.

4. Return to start position.

5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Trainer's comments: