Exercise		Manual-Notes (if any)
Lunge onto Box 1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and place foot onto a box 12-24” high. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. Trainer's comments: *Remember to alternate legs. Make sure you bend the back leg, and with the front leg make sure the knee does not pass your toes.	Sets Reps Weight/ Resistance 1 30 seconds     2 30 seconds     3 30 seconds
DB Squat 1) Grasp DB’s and let arms hang down at sides. 2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent. 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 laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments:	Sets Reps Weight/ Resistance 1 10-15    2 10-15    3 10-15
Hip extension on ball 1. Start by lying on a ball with the ball underneath your shoulders. 2. Feet should be shoulder width apart and knees bent at 90 degrees. 3. Start by placing your hips close to the ground. Now extend them up towards the ceiling by contracting your hamstrings and glutes. 4. Your hips should now be parallel with your knees and shoulders. 5. Return to the starting position and repeat. Trainer's comments: *This can also be done on the floor with out a ball.	Sets Reps Weight/ Resistance 1 10-15    2 10-15    3 10-15
Crunch 1. Start position: 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. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: Remember the function of the Abs are spinal flexion. Make sure you not come up to high.	Sets Reps Weight/ Resistance 1 30 seconds     2 30 seconds     3 30 seconds
Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds     2 30 seconds     3 30 seconds
Close Grip Cable Pulldown 1) Adjust seat or knee pad height so that knees are secured while seated. 2) Grasp bar with underhand grip shoulder width apart and sit with knees secured in pad. 3) Start position: Fully extend arms with elbows facing forward 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 throughout movement. Trainer's comments:	Sets Reps Weight/ Resistance 1 10-15    2 10-15    3 10-15
Pec Dec Sit with back flat against pad. Adjust seat height so that upper arms are parallel to the ground when positioned in the arm pads. Adjust seat-back (if applicable) so upper arms are perpendicular to slightly forward of the body Start position: Place arms in pads so that forearms and elbows are in contact. Begin movement by contracting chest muscles and joining elbows together. Return to start position. Remember to guide the movement with the elbows and not the forearm or hands. Trainer's comments:	Sets Reps Weight/ Resistance 1 10-15    2 10-15    3 10-15
Lateral raise with tubing 1) Step onto tubing with feet hip width apart and knees slightly bent. 2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent. 3) Raise handles to side of body at shoulder height keeping elbows only slightly bent. 4) Return to start position. Trainer's comments: *Make sure you do not raise to high.	Sets Reps Weight/ Resistance 1 10-15    2 10-15    3 10-15