Exercise
I diveded Exercise in 3 big sub type.
1st step
Mobility Drill OR Dynamic Stretches
It should be done as a Warm up.
Duration 10 to 15 minutes.
2nd Step
▪️ Weight Training
▪️Cardio Training
▪️ Functional Training
3rd Step
Cooldown stage
Compound Stretches
Fascia Stretches
▪️Ant. Fascia line
▪️Post. Fascia line
▪️Lat. Fascia line
▪️Spiral Fascia line
▪️ Front arm line Fascia
Add other according to requirements.
1st step
DYNAMIC STRETCH
Mobility Drills
1) Downward dog to Runner's Lunge
2) Inch worm
3) Dynamic squat Stretch
4) Cresent to Hams stretch
5) Half kneeling
6) Greatest stretch
7) Half kneeling thoracic rotation
8) Kneeling thoracic rotation
9) Wringing out the towl
10) Child's posewith reaches
11) Pigeon pose with circles
12) Side to side lunge with reach
13) Standing calf n hams stretch
14) Hams n thoracic rotation
15) Squat push up
16) Hurdles ( Legs int. N ext. Rotation)
17) Kneeling lat n thoracic extension with bench
18) Side to side lunge with step
19) IT band stretch
20) Walking quads stretch
21) Suspension chest stretch
2nd Step
2.1
Weight Training Exercise
WEIGHT TRAINING EXERCISE
(1) LEGS
Squat:
▪️ Full squat
▪️Smith machine squat
▪️ Front squat
▪️ Hack squat
▪️ Sissy squat
Lunges:
▪️ Statics lunge
▪️ Walking lunge
▪️ Reverse lunge
- Step-ups
- Deadlifts
- Leg press
- Leg Extension
- Leg Curls
Calves:- Standing calf raise
- Seated calf raise
- Toe raises
WEIGHT TRAINING EXERCISE
(2) BACK
▶️ Bent over rows
▶️ One arm dbl rows
▶️ Low pully rows
▶️ Supported rows
▶️ Lat Pulldown
▶️ Chin up ( Pronated)
▶️Dbl pullover
▶️ Straight arm pulldown
▶️ Trapezius
▪️Shrugs
▶️ For Erector Spinae
▪️Back Extension
▪️ Good Morning
▪️ Deadlift
▪️Sumo deadlift
WEIGHT TRAINING EXERCISE
(3) CHEST
▶️ Flat Bench press
▶️ Incline Bench press
▶️ Decline Bench press
▶️ Flyes
▪️Dbl
▪️ Peck deck/ Machine Fly
▶️ Cable crossover
WEIGHT TRAINING EXERCISE
(4) SHOULDER
▶️ Anterior Deltoid
( Shoulder Flexion)
▪️ Standing Overhead press
▪️Front Raise
▶️ Lateral Deltoid
▪️ Dbl Lat. Raise
▪️ Cable Lat. Raise
▪️ Machine Lat. Raise
▪️Upright Row
▶️ Posterior Deltoid
▪️One arm standing row
▪️ Bentover Lat. Raise
▪️Rear delt machine fly/ Reverse pec deck
WEIGHT TRAINING EXERCISE
(5) ARMS
(5.1) Biceps Brachii
(5.2) Brachialis
(5.3) Triceps Brachii
(5.4) Brachioradialis
(5.5) Forearm Flexors
(5.6) Forearm Extensors
(5.1) Biceps Brachii
▪️ Biceps Curl
(5.2) Brachialis
▪️ Cable Reverse Curl
(5.3) Triceps Brachii
▪️ Parallel Bar Dips
▪️ Cable Pushdown
▪️Close grip bench press
▪️Overhead Dbl Extension
▪️Lying French Press
(5.4) Forearms
▪️ Wrist Curls
▪️ Reverse Wrist Curls
WEIGHT TRAINING EXERCISE
(6) ABDOMINALS
(6.1) Rectus Abdominus
(6.2) Oblique - Internal and External
(6.3) Transversus Abdominus (TVA)
( 6.4) Quadratus Lumborum
(6.1) Rectus Abdominus
▪️ Forward Crunch
▪️ Reverse Crunch
It can be done by various ways.
(6.2) Oblique- Internal and External
▪️Lat. Torso Flexion off floor ( Side lifts)
▪️Lat. Torso Flexion high pully.
▪️Seated Cable Torso Rotation
▪️ Reverse Trunk Twist
▪️ Twisting Crunches
(6.3) Transversus Abdominus (TVA)
▪️ Stabilizer
Simply pulling navel in towards the spine.
2.2
Cardiovascular Training⬇️
CARDIOVASCULAR TRAINING
(1) Continuous/ Steady State Training
(2) Low Intensity Interval Training ( LIIT)
(3) Moderate Intensity Interval Training ( MIIT)
(4) High Intensity Interval Training ( HIIT)
(5) Fartlek Training
(6) Cross Training
(7) Circuit Training
CARDIO Exercise:
▪️High knee taps
▪️Russian Twist
▪️Leg Raise
▪️Hip Raise
▪️Flutter kicks
▪️Plank Knees to Elbow
▪️Chair sit up
▪️Seated in n out
▪️Jumping jeck
2.3
Functional Training⬇️]
FUNCTIONAL TRAINING
Contents:
(1) Kettle bell Training
Level 1
Level 2
(2) Powerbags Workout
(3) Agility Training
(4) Battlerope Training
(5) Stability ball Workout
(6) Suspension Workout
(7) Fitness Kickboxing
(8) Tyre Workout
(9) Plyometric Workout
(10) Callisthenics
(11) Animal Flow
3rd Step
Cooldown stage
Compound Stretches
Fascia Stretches
▪️Ant. Fascia line
▪️Post. Fascia line
▪️Lat. Fascia line
▪️Spiral Fascia line
▪️ Front arm line Fascia
* Add other according to requirements.