Exercise		Manual-Notes (if any)
Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 10    2 10    3 10    4 10
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1 20    2 20    3 20    4 20
Push Press with Dumbells 1. Start by standing with your feet shoulder width apart and holding the dumbells at shoulder level. 2. Proceed into a quarter or half squat and then quickly reverse your direction and stand up. 3. As you are standing up press the dumbells up over your head. 4. When your legs reach full extension the dumbells should be about one half to three quarters of the way up. 5. Return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1 15    2 12    3 12    4 12
Front Squat (barbell) 1) Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. 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 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: Keep good form!!! Focus on a straight back and keeping rear end back	Sets Reps Weight/ Resistance 1 15  Bar   2 12  65  3 10  85  4 10  95
One Leg Squat w/ Plates 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 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 thigh is slightly above parallel (as shown) 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. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments:	Sets Reps Weight/ Resistance 1 10  10  2 10  10  3 10  10  4 10  10
DB press with isometric lunge 1. Start by holding the Dumbells at shoulder level. 2. Proceed into a lunge position and hold this position throughout movement. 3. While in the lunge position press the dumbells above your head for the recommended repetitions. 4. You can switch your legs halfway between the set or switch them on your next set. Trainer's comments:	Sets Reps Weight/ Resistance 1 15  5  2 15  10  3 15  15  4 15  20
Iron Cross 1. To perform this movement, use only light weights. 2. Assume the starting position of good posture with shoulders back and your chest out. 3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well. 4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground. 5. Reverse movement to return to the start position. Trainer's comments:	Sets Reps Weight/ Resistance 1 15  5  2 12  10  3 12  10  4 12  10
1 Arm Clean and Press 1. Start by straddling the dumbell and grab it with one hand. 2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead. 3. Return to the starting position and repeat. Trainer's comments: Perform on Both Sides	Sets Reps Weight/ Resistance 1 10  10  2 10  10  3 10  10  4 10  10
Bicycle Crunch 1) 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) Start position: Place hands behind head. Straighten right leg. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest. 4) Return to start position and repeat with the left leg. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 20    2 20    3 20    4 20
Standing Alternating Bent Over Row 1. Start by holding a dumbell in each hand at waist level. 2. Bend forward keeping your back flat until you reach a 45 degree angle. 3. Pull one dumbell up towards your waist and then repeat with the other dumbell. 4. Continue according to the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 10  10  2 12  15  3 10  20  4 12  20
DB Shoulder Press and Twist 1. Stand with your feet shoulder width apart and the dumbells at shoulder level. 2. Press the dumbells up above your head and simultaneously twist your trunk. 3. Return to the starting position and then twist to the opposite direction. 4. Keep your feet planted and stationary the entire time. Trainer's comments:	Sets Reps Weight/ Resistance 1 15  10  2 15  12  3 15  15  4 15  15
DB Pushup and Row 1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells. 2. Proceed into a pushup and then extend your arms into a completed pushup. 3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition. 4. Repeat this cycle until all repetitions are completed. 5. Make sure you keep your abs tight and back flat throughout this movement. Trainer's comments: Start with plank rows and then move into pushup-rows	Sets Reps Weight/ Resistance 1 10  10  2 10  10  3 10  10  4 10  10  5 0