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Lower Body | Upper Body
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| Lower Body |
| Weight Exercises |
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Hamstring Curl
Pull your feet toward your bottom until knees are bent, then slowly lower the weight back down.
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Leg Press
Push back on platform until knees are straightened. Be sure not to lock the knees. Now let platform lower back down until knees are at a 90 degree angle.
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Calf Raises
Keeping the knees straight, let your heels drop down and then push up on the toes, moving through the full range of the ankle.
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Knee Extension
Push up straightening your knees until nearly straight and
then lower slowly back down so knees are at a right angle.
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Back Extension
Push slowly back straightening your trunk and
then slowly lower the weight back down.
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| Pulley Exercises |
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Trunk Rotation Bottom - beginner
Seated, bend the knees and keep the feet flat on the floor. Pulley should be at lowest level. Rotate torso and extend your arms out and up. Hold and slowly return.
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Trunk Rotation Top - beginner
Seated, bend the knees and keep the feet flat on the floor. Pulley should be at the highest level. Rotate torso and extend your arms down and out. Hold and slowly return.
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Hip Adduction
Stand with pulley on lowest level, and strap around ankle.
Pull leg across body and hold. Slowly let leg return to starting position.
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Hip Abduction
Turn body, facing opposite direction of above exercise.
Pull leg out and across your body. Hold and slowly return to starting position.
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Hip Extension
Facing pulley, bring leg back behind you. Keep knee straight.
Hold and slowly return.
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Hip Flexion
Face away from pulley. Bring leg straight out in front of body.
Hold and slowly return.
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| Non-Weighted Exercises |
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Sit-up Level 1
Tighten stomach, reach hands towards knees while raising shoulders and head from floor. Hold for 2 seconds and then lower. |
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Forward Lunge
Step out with one leg, bending knee so that it almost touches the ground.
Slowly step back and repeat with opposite leg. |
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Side to Side Lunge
Stand with feet together. Step out to one side bending that knee.
Hold and slowly return to upright position.
Step out to opposite side and repeat.
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Squats
Stand with feet shoulder distance apart. Slowly bend knees.
Hold for 3 seconds and slowly stand.
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| Upper Body |
| Weight Exercises |
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Chest Press
Push out, extending your arms until your elbows are straight.
Hold for 2 seconds and slowly bend elbows, returning to the starting position, making sure that you don't let your elbows go back past your body.
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Serratus Straight Arm Punch
Push out until elbows are straight.
Keeping elbows straight, push or "punch" your arm out in front of you.
Hold for 2 seconds, then slowly return the shoulder to its original positon, keeping the elbows straight throughout the entire motion.
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Rows (Neutral and Barbell Grip)
Squeeze your shoulder blades back and together, and slowly bend your elbows, pulling your arms back, while continuing to squeeze your shoulder blades.
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Lat. Pull Downs (forward)
Grasp the bar with your hands about shoulder width apart, and lean your trunk backwards slightly. Squeeze your shoulder blades back and together, then you should pull the bar down to chest height. Hold for 2 seconds and slowly return to the starting position.
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| Pulley Exercises |
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Triceps Push Down
grasp overhead bar with both hands, keep elbows tight to your side.
Push down on bar until elbows are straight.
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Biceps
Slowly bend elbows, bringing bar up to chest.
Hold 2 seconds and then slowly lower bar until the elbows are nearly straight again.
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Shrugs
Keeping your elbows straight, raise and pinch your shoulder blades together(up and back simultaneously). Hold for 2 seconds, then slowly lower the bar and repeat.
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| Dumbbell Exercises |
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Shoulder Forward Lift (Flexion)
Start with your arms at your side, your elbows straight and your thumbs pointed up. Raise your arms straight out in front of you, going as high as possible, without pain. Hold 2 seconds, then slowly lower arms to starting position.
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Shoulder Side Lift (Abduction)
Start with your arms at your side, your elbows straight, and your thumbs pointed out. Raise your arms out to your side, going as high as possible, without pain. Hold 2 seconds, then slowly lower arms to starting position.
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Military Press
Start with elbows bent at shoulder level and palms facing forward.
Straighten elbows and raise arms fully overhead.
Hold 2 seconds, then bend elbows and lower arms to starting position.
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Wrist Flexion (Palm Up)
With palm facing up, lift your hand/wrist as high as possible.
Hold for 2 seconds and slowly return.
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Wrist Extension (Palm Down)
With palm facing down, lift your hand/wrist as high as possible.
Hold for 2 seconds and slowly return.
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Forearm Rotation - Pronation / Supination
Hold the dumbbell at one end rather than in the middle, with your palm facing up.
Slowly roll your forearm so that your palm faces down. Hold for 2 seconds and rotate back to the palm up position.
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Side-Lying Internal Rotation
Lie on side, elbow bent palm up. Bring your hand up toward your body, keeping your elbow bent and tucked into your side.
Hold 2 seconds, then slowly lower.
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Side-Lying External Rotation
Lie on your side, elbow bent arm at your side.
Raise your hand up, keeping your elbow bent and tucked into your side.
Hold 2 seconds, then lower arms to starting position.
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Review fitness and health disclaimer
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