Exercise		Manual-Notes (if any)
Full 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 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: For those who are staring form scratch have the Option of replacing this Squat rountine with Lunges below:	Sets Reps Weight/ Resistance 1 3x6  50-65%of max
Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments:	Sets Reps Weight/ Resistance 1 2x12 Reps
Barbell Bench Press 1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 3) Start position: Lift bar off rack with bar directly over head. Lower bar to your mid chest area. Press bar up to starting position. Trainer's comments: Or you can do this exercise with Dumbells as well. See example below:	Sets Reps Weight/ Resistance 1 3x10 reps  50-65%
Bench Press (dumbbell) 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward. 3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area. 4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position. 5) To end the exercise, place the DB’s on shoulders and return to the seated upright position. Trainer's comments:	Sets Reps Weight/ Resistance 1 3x10  50-65%
Power Cleans Starting Position: Grab the barbell with your body is in a bentover stance with your back flat. Explode up by pushing your feet through the floor keeping the bar close to your legs. Keep your arms straight and forcefully extend your hips, knees, and ankles. At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level . Return to starting position and repeat. Trainer's comments: Or you have the option of doing this power clean with Free weights instead. See example below:	Sets Reps Weight/ Resistance 1 2x10  50%
Hang Clean with Dumbells Keep torso straight but bent forward at the hips slightly. Explosively raise the dumbells by extending the hips, knee and ankle in a “jumping action”. Keep your elbows out and shoulders directly above dumbells as long as possible. Keep the dumbells close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point. Rotate elbows around and underneath the bar. Rack the bar across the front of the shoulders. Slightly flex the hips and knees to absorb the weight. This should be a fluid motion where all the steps flow together. Trainer's comments:	Sets Reps Weight/ Resistance 1 2x 10
45% Leg Press Sit in machine and place your legs on the foot plate. Release the safety stops and bend your knees towards your chest. When your knees are fully bent extend your knees until your legs are fully extended. Trainer's comments:	Sets Reps Weight/ Resistance 1 4x5 explosive
Front Pulldown 1) Adjust seat or knee pad height so that knees are secured while seated. 2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads. 3) Start position: Fully extend arms with elbows facing out 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 3x 10
Seated Knee Extension Sit in machine and place your shins behind the pad. Extend your legs by pushing into the pad until the legs are parallel to the ground. Return to the starting position. Trainer's comments: half weight for single legs	Sets Reps Weight/ Resistance 1 3x10
Cable Seated Row 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) with arms fully extended and shoulder width apart. Back should be straight in a neutral position. 3) Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance 1 3x10
Lying Hamstring Curl 1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach. 2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable). 3) Raise lever arm by flexing at the knees past 90°. 4) Return to start position. 5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement. Trainer's comments: half the weight for single legs	Sets Reps Weight/ Resistance 1 3x10
Barbell Preacher Curl 1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level. 2) Position arms shoulder width apart with elbows and upper arm supported on pad. 3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. 4) Flex at elbows and curl bar up until forearms are perpendicular to floor. Contract biceps at top of movement. 5) Return to start position. 6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement. Trainer's comments: Or EZ Curls	Sets Reps Weight/ Resistance 1 3x10
Partner Sit-ups with Med Ball Trainer's comments: Add medicine Ball catch, go down and explode seated with partner. Finish up with Arm Swings with 5 or 10lb. plates 4 sets of 20 seconds each.	Sets Reps Weight/ Resistance 1 3x20