The program is designed to focus on your upper body.

• Perform exercises 2-3x/week

Prior to performing all movements simultaneously perform drawing in maneuver with your belly and bladder muscles and find neutral spine position. [private]

• Perform program in circuit for 1-3 sets.

Body Weight Program #2-Upper Body Focus

Image	Exercise	Set	Reps	Tempo	Time
	Seated Row with Bands 1. Start by attaching a band to the top of a door or fixed object. 2. Sit on the ground with your knees bent and your arms extended up and out. 3. Pull the handles towards your chest keeping your elbows close to your body. 4. Pinch your shoulder blades together while performing this movement. 5. Repeat for the prescribed number of repetitions.Trainer’s comments: Can use TRX at home or OFLC. Inahle on Pull. Relax shoulders.	1 2 3	10-15 10-15 10-15	Mod Mod Mod	Hold 2s Hold 2s Hold 2s
	Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitionsTrainer’s comments: Down Slow and Up Fast. Lock Shoulders.			Mod Mod Mod	60s
	Pushups with feet on stability ball 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your 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.Trainer’s comments: Lock shoulders. Stay Tight.	1 2 3	10 10 10	Slow-Fast Slow-Fast Slow-Fast	Hold 5s
	Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitionsTrainer’s comments: Down Slow and Up Fast. Lock Shoulders.			Mod Mod Mod	60s

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The program is designed to focus on your lower body.

• Perform exercises 2-3x/week.

Prior to performing all movements simultaneously perform drawing in maneuver with your belly and bladder muscles and find neutral spine position. [private]

• Perform program in circuit for 1-3 sets.

Body Weight Program #1-Lower Body Focus

Image Exercise Set Reps Tempo Time 1 Leg SLDL 1. Start by holding a dumbell in your right hand. 2. Keeping your back straight and your left leg straight bend forward letting your right leg come off the ground and behind you. 3. Bend forward until a comfortable range of motion is reached. 4. Return to the starting position and repeat with the other leg and arm. 5. Alternate back and forth until the desired repetitions are met.Trainer’s comments: Move from Hip. Keep colar bones up.            1 2 3            10 10 10 Mod Mod Mod             Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.Trainer’s comments: Land on balls of feet. Toes up.                                      60s            Parial Co-Contraction Lunges 1. Start in a lunge position. 2. Lower your back leg until your knee touches the floor. 3. Place one hand on the the tear drop muscle just on the inside of your knee. Place other hand on the glute of same leg. 4. Now raise your back knee one inch off the floor and you will feel the two muscles contract. 5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position. 6. Repeat for the recommended repetitions.Trainer’s comments: Stay tall and drive foot into groud to get up.            1 2 3            10-15 10-15 10-15 Mod Mod Mod             Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds.Trainer’s comments: Lock shoulders back & down.                                                60s            Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.Trainer’s comments: Inahale as you step.            1 2 3            10-15 10-15 10-15 Mod Mod Mod             High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time.                                     60s            Hamstring Curl 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor. 3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor. 4) Return to start position. 5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.Trainer’s comments: Keep Hips Level.            1 2 3            10-15 10-15 10-15                                 Slow Slow Slow Hold 2s Hold 2s Hold 2s                                    [/private]

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