Exercise		Manual-Notes (if any)
Circles Start Position: Hold medicine ball with your arms extended overhead. In one continuous motion bring the ball down in a circular motion. Squat down so that the ball is just off of the ground during the bottom portion of the circle. Repeat for prescribed repetitions and then reverse the circle. Trainer's comments: Perform 20 seconds in each direction (clock wise and counter clock wise)	Sets Reps Weight/ Resistance 1 20 seconds   blue ball  2 20 seconds  blue ball
Double Kettlebell Windmill Start Position: Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand. While holding one kettleball overhead continue to raise and lower the other kettleball. Continue for the desired repetitions and repeat with the other arm. Trainer's comments: Make sure to keep your head facing the direction that you are lifting with upper arm.	Sets Reps Weight/ Resistance 1 10 reps per side  10  2 10 reps per side  10
Deep Squat (barbell) 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 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 below 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 medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: Substitute with DB Squats	Sets Reps Weight/ Resistance 1 10    2 10    3 10
Incline Dumbbell Chest Fly Lie back onto an incline bench (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) Start position: Bring the DB’s to your shoulders. Press the DB’s up directly above the head with palms facing each other. Lower the DB’s out and away so that yoru forearms are almost parallel to the floor and your hands aligned approximately at the upper chest level. Let your upper arms go slightly past parallel to the floor and pull the DB’s up to the start position as if you were wrapping your arms around a tree. Some may say act like you are hugging someone. To end the exercise, lower the DB’s at your side or on the corresponding thigh. Trainer's comments:	Sets Reps Weight/ Resistance 1 15    2 15    3 15
Barbell Curl 1) Stand with feet shoulder width apart and knees slightly bent. 2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: Keep elbows at side. Slowly bring bar to your chest.	Sets Reps Weight/ Resistance 1 15    2 15    3 15
DB Shrug 1. Stand with feet shoulder width apart 2. Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent. 3. Raise DB’s by shrugging shoulders towards the ceiling. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments: Palms are facing you, raise your shoulders to your ears with your arms locked out.	Sets Reps Weight/ Resistance 1 15    2 15    3 15
Seated Wide Cable Row (with bar) 1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable). 2) Start position: Grasp bar with overhand grip (palms facing down), wider than shoulder width apart, and arms fully extended. Back should be straight in a neutral position. 3) Keep elbows high and facing way from body and pull bar towards chest. Squeeze shoulder blades together as bar touches chest. 4) Return to start position. Trainer's comments: Follow graphic with one exception, keep upper body nice and tall and just let the arms move. Pull hands toward chest and then let arms extend as far as they can without bending at the waist.	Sets Reps Weight/ Resistance 1 10    2 10    3 10
Straight Back - Stiff Leg Deadlift 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Grasp bar with overhand grip hip width apart. Back should be straight in a neutral position. 3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement. 4) Return to start position. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: Remember to keep head up and push butt back and down as you lower weight to the floor. Movement stops when you can no longer push back with butt.	Sets Reps Weight/ Resistance 1 12    2 12    3 12
Lying Dumbbell Tricep Extension 1) Sit in upright position on a flat bench. Grasp DB’s rest it on corresponding thighs. 2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest. 3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward. 4) Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement. Trainer's comments:	Sets Reps Weight/ Resistance 1 15    2 15    3 15
Alternating Superman 1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor. 2) Raise right arm and left leg 4-8 inches off floor. 3) Lower and raise alternate opposite arm and leg. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement. Trainer's comments:	Sets Reps Weight/ Resistance 1 15    2 15    3 15