Full Body Strength
Conditioning
by Joshua Fitchitt, Fitness Manager, Pro Sports Club
Josh has put together a full body workout that can
easily be done if you have access to a gym. If you do not have access to a
gym, start out with the exercises that use dumbbells and your body weight.When you are just starting out, do two sets of 8-10
repetitions. Twice a week is the best formula for success and be sure to
rest 48 hours between strength days.In a few weeks you will be comfortable
with these exercises and we will change the routine a little bit. IMPORTANT - Make sure you stretch your muscles after any weight
strength workout to reduce chance of injury and aid in recovery. It's also
a good idea to warm up your muscles before starting your strength workout.
This can be done with a brisk 15 minute walk, or 10-15 minutes on a
treadmill or exercise bike.
| 1. Lat Pull-DownStarting
position: Feet on floor, thighs on knee brace; use an
overhand grip slightly wider than your shoulders; look slightly
upward and ahead while leaning back at 15-20 degrees. |
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| Motion: Pull the bar just below the chin, making sure the elbows and hands
are pulling straight down while maintaining back and neck position,
then lower the resistance and repeat. |
| 2. Dumbbell Chest Press Starting
position: Supine on bench with feet flat on floor; thumbs
pointing at shoulders; arms and dumbbells at 90 degrees. |
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| Motion: Push dumbbells upward and in towards each other. Do not let the
dumbbells hit at the top of the motion. Lower the dumbbells back to
90 degrees and repeat the motion. |
| 3. Low Row with Cable Pulley
or Exercise Tubing Starting position: Seated
with knees comfortably bent; when the handles are gripped sit
upright with good posture. |
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| Motion: Pull backward
toward abdominal section keeping the handles fairly low; pull the
handles just below the rib cage extending the back slightly. Return
slowly to starting position and repeat. |
| 4. Triceps Pushdown with Cable Pulley Starting position: Stand
with feet close together and a slight bend in the knees. Grasp the
bar palms facing down and tuck elbows to sides. Starting position
is slightly above a 90 degree angle. |
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| Motion: Push the bar
downward while keeping the elbows tucked into the sides, finishing
at full extension at thigh level. Lower the weight, return to
starting position and repeat. |
| 5. Dumbbell
Squat Starting position: Dumbbells resting next to shoulders, held securely with
hands. Feet are shoulder width apart. |
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| Motion: Lower the body slowly as if sitting back into a chair. Knees
will stay behind the toes at all times. Maintain a neutral spin
position. Slowly progress downward and then return to the starting
position and repeat. |
| 6. Dumbbell Step Up Starting position: Place
the left foot on a sturdy 13-15 inch high step or platform with the
toes pointing straight ahead. |
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| Motion: Step up onto
the platform and then slowly return to the starting position.
Complete all repetitions on the left leg and then switch to the
right leg. |
| 7. Standing Leg Curl Starting position: Align
the knee joint with axis of the rotation on the machine. If the pad
adjusts, place it just above the ankle joint. |
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| Motion: Pull the pad
upward in a curl motion, pull almost to the buttocks, then lower the
resistance and repeat. Switch legs and repeat. |
| 8. Basic Ab Curl Starting position: Lie
supine on floor, keeping feet flat on floor and knees at an angle.
Hold fingers tips on occipital bones (two bumps on the back of
skull) for gentle neck support.
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| Motion: Lift the
shoulder blades off the ground using the abdominals, while keeping
the lower back pressed to the floor. Make sure the chin is lifted
up away for the chest on each repetition. Lower shoulder blades
back to the ground and repeat. |
| 9. Superwoman or Superman Raises Starting position: Crouch
on hands and knees with back flat and parallel to the floor. Keep
your weight evenly divided between hands and feet.
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| Motion: While balancing on one hand and the leg on the opposing side
simultaneously raise the other arm to shoulder level while also
raising its opposing leg to hip level, fully extending both. On the
lowering motion bring the arm and leg down at the same time without
allowing them to touch the floor. Repeat for the desired number of
repetitions on one side before switching to the other side. |
| 10. Pushups Starting position: Hands
slightly wider than shoulder width. Back straight and head up.
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| Motion: Keeping body
rigid, lower the body until chest is a fist distance to the floor.
Push up into starting position and repeat. Pushups may be done with
knees on floor as strength is developing. (See below) |
| Modified
Pushups if you are just starting out |
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| 11. Calf Raises (photos to be added) Starting position: stand
with the balls of your feet on the edge of a step or bench, allowing
your heels to hang down off the edge of the step. Hold onto a wall
or railing for support. |
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Motion: Keeping your
legs straight but your knees unlocked, press upward on the balls of
your feet elevating your heels. Pause at the top then slowly return
to the starting position. Do about 20 repetitions, then repeat after
60 second rest.As these get easy, switch to one legged calf raises, then hold a
dumbbell (10-25 lbs) in your hand as you do them. |
Ask your coaches if you have any questions or concerns.
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