free web program.pdf

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2/5

5. Single leg bridging 00371

10 each side

Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/03 Mon

Tips: Start with one foot on the ground, the other leg straight & shoulders in contact with the ground. Lift the hipsoff the ground until the thighs are in line with the torso then control the movements back to the start position. Eitherreturn the hips to the ground after each repetition or keep the hips off the ground throughout the completion of theexercise. Another variation is to hold the position for the prescribed duration. Throughout the exercise, try to keep thehips square.

Cautions: Do not allow the spine to extend past the neutral position unless specified otherwise by an exerciseprofessional.6. Alternating leg raise 03397 Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/03 Mon

Tips: Take a firm grip on the bar above the head with the head, shoulders & hips supported. Keeping the legsstraight, flex one hip at a time to approximately 90 degrees. The total range of motion will be determined by thestrength of the abdominal muscles & by flexibility of the hamstrings & buttocks.

Cautions: Maintain neutral curves in the spine & try to avoid the hips from rotating.

Wed 1. Back extension 04803 Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/05 Wed

Tips: Keeping the neck relaxed, & the legs on the floor, raise the upper body off the floor then return to the startposition. Either keep the torso off the floor for every repetition or return to the floor each time.

Cautions: Do not bounce at the top of the movement or extend the upper body too far. If you have a historyof spinal injury or other spinal pathologies, seek professional advice prior to commencing this exercise.

2. Push up 04773 Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/05 Wed

Tips: Start with the body straight & the hands approximately shoulder width apart or slightly wider. Lower thechest towards the floor, keeping the neck in line with the spine then push up to the start position.

Cautions: Maintain neutral spinal curves & warm up the wrists before commencing the push ups. Do not allowthe elbows to hyperextend at the completion of the push up.

OR3. Kneeling push up 04775 Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/05 Wed

Tips: Start with the body straight & the hands approximately shoulder width apart or slightly wider. Lower the chesttowards the floor while keeping the neck in line with the spine then push up to the start position.


4. Bench dips 03674 Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/05 Wed

Tips: Ensure that the bench is on a non-slip surface & start with the hands approximately shoulder width apart.Keep the hips level & continue to look forward during the exercise. Flex the elbows to lower the hips towards the

ground then extend back to the start position. Keep the hips close to the bench & do not allow the elbows to hyperextend as the arms straighten.

Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice priorto commencing this exercise. Ensure that the hands have a firm & stable grip on the bench.


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5. Single leg squat reach 02059 Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/05 Wed

Tips: Flex the hip & knee & reach towards the laces then extend the back to the start position. The knee shouldtrack in line with the centre of the foot & do not allow the pelvis to laterally flex. Hold dumbbells in each hand toprogress the exercise.

Cautions: Continue to look forward & do not allow the knee to buckle inward.

6. Lunge walk 01277Rest 30secReps

Own body weight

Moderate15-20 reps

B-Wgt

Moderate15-20 reps

B-Wgt

Moderate15-20 reps

B-Wgt

Moderate15-20 reps

B-Wgt

2011/01/05 Wed

Tips: Start with an erect posture with the hips & shoulders facing forward. Rapidly flex the hip & dorsi flex thefoot to take a stride forward. The knees should track in line with the feet & the shoulders should remain above thehips. Keep the chest up & maintain a rigid torso. Vary the stride length & depth as required.

Cautions: Do not allow the knees to buckle inwards. Do not allow the knees to travel past the position of thefeet unless specified otherwise by an exercise professional.

7. Reverse sit up 03391 Rest 30sec

Reps

Own body weight

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

Moderate

15-20 reps

B-Wgt

2011/01/05 Wed

Tips: Take a firm grip on the bar above the head with the head, shoulders & hips supported. Raise the feet off thebench then reverse the movement back to the start position. Try to maintain the same hip & knee angle as the hipsare flexed. Place a medicine ball between the knees or feet increase the resistance for this exercise.

Cautions: Control both phases of the exercise. Do not allow the spine to extend as the legs return to the startposition.

Stretches The stretches are done using the active isolated method. This means youmove into the stretch as far as you can hold it for 2 seconds and then back

again keep your muscles as relaxed as possible.

1. Gluteal stretch 02638 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Keep the head, shoulders & spine on the floor during the stretch. Try to keep the top leg stationary & bothlegs relaxed while pulling the leg through.

Cautions: Discontinue the stretch if pain or discomfort is experienced at the front of the hip joints or in thespine.2. Standing side bend 01183 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Start with the feet shoulder width apart or slightly wider. A wider stance may limit the range of lateral flexionfor this exercise. Laterally flex the torso to both sides while keeping the medicine ball rested on the head. To increasethe resistance through the torso, raise the medicine ball off the head.

Cautions: Keep the elbows wide & do not allow the shoulders to round or the spine to flex during theexercise.3. Push up 04773 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Start with the body straight & the hands approximately shoulder width apart or slightly wider. Lower thechest towards the floor, keeping the neck in line with the spine then push up to the start position.



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4. Yoga 02567 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Start with the legs wide & the feet facing forward. Lean forward at the hips while keeping the spinestraight. Tilt the head slightly to assist in keeping the back straight. Grasp the large toe & pull the chest furthertowards the floor. The range of movement may vary depending on individual flexibility levels.

Cautions: Pain should not be experienced in the spine at any stage throughout the pose.

5. Yoga 02511Rest 5secReps

Effort-Borg RPE

Slow10 reps

RPEHard

2011/01/03 Mon

Tips: Lean straight back, sliding the hands down the back of the thighs & then place the hands on the heels. Liftthe chest up & extend the hips & spine while trying to keep the thighs perpendicular to the ground. Extend the neckat the end of hip & spine extension. If you are unable to reach the heels, position blocks vertically on either side ofthe feet to rest the hands.

Cautions: This pose is an advanced extension exercise so move into the extended position carefully. If youhave a history of spinal or shoulder injury, seek professional advice prior to commencing this pose.

6. Back extension lat dorsi stretch 02714 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: The distance from the wall may vary depending on shoulder & spinal flexibility. Keep the hands stationary onthe wall & lean forward at the hips to press the chest forward. Most of the body weight should be supported by thelegs & not through the shoulders. Change the position of the hands on the wall to modify the stretch.

Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice priorto commencing this stretch. Do not flex or extend the neck.

7. Hamstrings calf stretch 01234 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Contract the buttock & thigh muscles while keeping the leg straight. Pull further to increase the stretch as thethigh muscles continue to contract. The duration of the stretch should be short & repeat the process.

Cautions: Keep the head & shoulders relaxed & in contact with the ground or bench. Do not allow the hip orknee to rotate for the purpose of this stretch.

8. Hip flexor quadriceps stretch 02629 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Start with the hips & shoulders square & facing forwards then lean forward at the hips. Ensure that the

shoulders remain above the hips while leaning forward & do not allow the lower back to extend. The hips shouldremain stationary while flexing the back leg & pull the foot straight towards the buttock. Establish balance beforepulling the back foot & consider holding on to something for balance.

Cautions: Ensure that you are balanced before raising the back leg. Do not twist the pelvis or the knee.


Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: From the seated position, extend the hips to raise the torso until it is parallel to the ground. The handsshould be positioned under the shoulders & the feet under the knees. The position of the hands may vary dependingon the flexibility of the shoulder joints.

Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice priorto commencing this exercise. Do not allow the elbows to hyper extend as the hips rise off the floor.


5/5


Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Keep the hands in contact with the floor with the arms straight. Sit the hips back onto the heels whilekeeping the neck & shoulders relaxed. If you cannot sit back on the heels, place a folded towel between the buttocks& ankles.

Cautions: Do not allow the knees to twist. If pain or discomfort is experienced in the knees or ankles,discontinue the pose.

11. Hamstrings stretch 02560 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Flex the knee & place a strap or towel around the foot. Keep the arms relaxed & the shoulders on theground & slowly extend the knee. To achieve a greater range of movement pull the leg further towards the chest whilekeeping it straight. The other leg should remain straight on the floor or flexed with the foot on the ground.

Cautions: Ensure that the strap is secure around the foot & pull the leg slowly.

12. Groin stretch 02615 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Start with the spine in a tall position with the feet together. Press the knees towards the floor with theelbows & lean forward at the hips to increase the stretch. Apply even pressure to both knees.

Cautions: Do not force the stretch, especially towards the end of the movement. Do not flex the spine whileleaning forward at the hips.


Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: Straighten the arms, lift the shoulders away from the ground, then extend the neck slowly. Keep the pelvis &the palms of the hands on the floor.

Cautions: If you have a history of spinal injury or other spinal pathologies, seek professional advice prior tocommencing this pose.

14. Anterior shoulder biceps stretch 02715 Rest 5sec

Reps

Effort-Borg RPE

Slow

10 reps

RPEHard

2011/01/03 Mon

Tips: The distance away from the wall may vary depending on shoulder flexibility. Flex the hips & knees until astretch is experienced in the biceps, anterior shoulder & chest. The body weight should be supported by the legs & notthrough the shoulders. Change the position of the hands on the wall to modify the stretch.

Cautions: If you have a history of shoulder injury or other shoulder pathologies, seek professional advice priorto commencing this stretch.

Termsand conditions of use.

Thetrainee undertakes that he/she is of soundphysical and mentalhealthand that he/shedoes not suffer from any life threateningconditionor defect. Thetrainee acknowledgesthat he/shehas had completemedical examinationwithin thelast three months and

has been declared fitto undergo physical training.HPCTuksport or anypersoncontracted or emplyed by them cannot be held responsible forany injurysustained, physical or

otherwise during training.Thetrainee assumes full responsibility forhis/her physical well beingduring training acknowledging thatthetrainer will take everyprecaution toprevent both internal and or external injury.

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