|
|
|
| |
|
|
|
|
|
|
|
|
| Dynamic Warm-ups | | Dynamic Warm Up - Standing | : | A full body dynamic warm-up that prepares your joints, muscles, and nervous system for activity. |
|
| | Dynamic Warm Up - Swiss Ball | : | A full body dynamic warm-up using the swiss ball and dumbbells to prepare your joints, muscles, and nervous system for activity and improve dynamic range of motion. |
|
| Range of Motion Improvement | | ROM Dynamic - Lower Body | : | This routine is designed to improve the dynamic range of motion of the major joints of your lower body. Great for all sports and activities that require running or kicking actions. |
|
| | ROM Dynamic - Upper Body | : | This routine is designed to improve the dynamic range of motion of the major joints of your lower body. Great for sports like golf, tennis, baseball, softball, lacrosse, and other sports that requiring overhead and throwing activities. |
|
| | ROM Static - Full Body Standing | : | This routine is designed to relax and elongate the major muscles of your body from a standing position. This is a great routine for outdoor athletes looking for a cool down routine or people with limited mobility to get up and down from the floor. |
|
| | ROM Static - Full Body Wall and Ball | : | This routine is designed to relax and elongate the major muscles of your body using a wall and Swiss ball for support. To maximize the static affect of the the three active Swiss ball stretches, hold in the stretch position for 20-30 seconds. |
|
| | ROM Active - Lower Body Band and Slant Board | : | This routine is designed to relax and elongate the major muscles of your lower body using a heavy duty resistance band and slant board for resistance and support. Note: You can find the needed band in the Resistance Resource section of the public site under "Superbands." |
|
| Full Body Resistance Series | | Machine Level 1 Workout-A | : | This is a basic full body strength routine using common gym equipment and body weight exercises. |
|
|
|
|
|
|
|
| 1 2 |
|
| |
Strength and Range of Motion Templates
In general the following templates are designed to
stimulate as many muscles in the shortest amount of time
possible. You can use each template as a standalone workout or
pair a few different templates together for a more complete
workout.
Beginner Exercisers - If you are new to
exercise and overwhelmed by it all think of the templates as
your recipes to success. Simple pick an appropriate beginner
level template from the Dynamic Warm Ups, Full Body Series,
and Range of Motion Improvement categories. Next, take the
time to master each workout by itself. Once you feel
comfortable performing each workout on its own begin to do
them together, using the dynamic warm up template as the warm
up to your full body strength workout, followed by a cool down
using the range of motion improvement exercises. If
you are a new exerciser, it is strongly recommended that you
work with a fitness or health care professional that can
insure proper technique when learning new exercises to help
avoid injury and accelerate your progress.
Intermediate Level Exercisers - If you
feel comfortable in a gym or health club setting and have a
few years of experience under your belt, the templates can be
a great way to find new challenges and give you the structure
you need to take your workouts to the next level.
Advanced Level Exercisers - As and
advanced exerciser it is very easy to get into an rut. Search
through the templates to find just the right template or
series of templates to jumpstart your workouts or give you a
needed mental shuffle. You can also create personalized
workout templates by clicking on the button at the bottom of
the page. You can create and edit an unlimited number of
personal programs using exercises from our exercise library as
well as your own.
Sport Specific Goals - You will not find
any sport specific templates below. However, you will find
templates that can help you meet your goals. Blanket workout
templates for golf, football, tennis, skiing, or any sport
have a shotgun accuracy of meeting your needs at best. Your
tennis game may being held back because of a lack of core and
arm strength, whereas mine is held back due to limited range
of motion in my shoulders and hips. One size can not fit all
and sport specific templates do a far job at best. To meet
your goals in an effective and efficient manner you need to be
more specific then picking a sport to improve in. For all
exercises, not just sports minded exercises, the first
thing you need to do is ask yourself, "What do I want to do
better?" You need to be as specific as you can by asking,
"What physical aspect do I need to improve? Do I need to get
stronger, increase my joint range of motion, learn to relax
stiff muscles?" Once you have pinpointed the physical
attributes you want to improve then you can search below to
find an appropriate template to meet your needs.
How To
- One size does not fit all. However, using a template can
be a great way to get started or get out of a rut. Click on
the cardio calculator to build a personalized cardiovascular
workout progression that will give you the calorie burning,
heart conditioning outline you need.
- Looking to kick start your strength training, improve
you golf game, get ready for the slopes, or simply help
tackle day-to-day activates with a little more ease? If so,
then look no further then the Strength and Range of Motion
Templates below.
Pro Tips
- Consistency and progression are the keys to a stronger
and a more supple body!
- You do not need a million different sexy exercises to
get the results you desire. Don't major in minors. Do major
exercises that get MAJOR RESULTS!
- There are no shortcuts or magical exercises.
- Focus on mastering the basics and perfecting safe and
effective form.
- Focus on building your workload by increasing the amount
of weight lifted and increasing the total number of
repetitions where appropriate.
|