Exercise		Manual-Notes (if any)
Bodyweight Reverse Lunge 1. Start by standing with your feet shoulder width apart. 2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 10  body weight  2 10  body weight
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head. Trainer's comments:	Sets Reps Weight/ Resistance 1 10  body weight  2 10  body weight
Bridging 1. Begin by lying on your back, knees bent, and feet on the floor. Extend your arms out to steady yourself. 2. Squeeze buttocks and raise your hips and lower back off the floor to form a straight line from your knees to your chest. Do not arch your back. 3. Hold for 5-10 seconds and slowly return to starting position. Relax for 5 seconds. 4. Repeat for required number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 10  body weight  2 10  body weight
Lateral Band Walk 1. Place a short band around your knees and place a long band around your feet with your arms holding the other end. 2. Proceed to slide your feet across the floor while barely picking your feet up off the ground. 3. Try to keep your hips level and just abduct your leg rather than tilting your hips up and down to raise your leg. Trainer's comments: **Remember to keep good posture**	Sets Reps Weight/ Resistance 1 8 steps each way  red tubing  2 8 steps each way  red tubing  3 8 steps each way  red tubing
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 8-12  moderate  2 8-12  moderate  3 8-12  moderate
Free Motion One Arm Row 1. Start by sitting in the machine and grabbing onto the handles. 2. Proceed to pull one hand back until it reaches your chest area. 3. Return to the starting position and repeat or alternate your arms back and forth. 4. Make sure you pinch your shoulder blade in towards your spine while pulling your arm back. Trainer's comments:	Sets Reps Weight/ Resistance 1 8-12  moderate  2 8-12  moderate  3 8-12  moderate
Pushup and Plank on BOSU 1. Turn the BOSU so platform is up and hold on widest portion, chest directly over middle. Either on knees or toes, hold your body in this pushup position with abs in, body in a straight line. 2. Add difficulty by bending elbows and lowering into a pushup. 3. Repeat for the desired time or repetitions if completing pushups. Trainer's comments: ***This exercise can also be performed with your knee's on the ground.	Sets Reps Weight/ Resistance 1 Till Failure  body weight  2 Till Failure  body weight  3 Till Failure  body weight
Crunch 1. Start position: 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. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. 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 Till Failure  body weight  2 Till Failure  body weight  3 Till Failure  body weight
Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds  none  2 30 seconds  none  3 30 seconds  none