Exercise		Manual-Notes (if any)
Across Body Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion until warm or until recommended time is met. Trainer's comments: Great warm up and dynamic stretch for chest muscles and shoulders.	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
Small Arm Circle Swings 1. Start by holding your arms out to the side at shoulder height. 2. Swing your arms in a small circular rotation. 3. Continue for the recommended time and then repeat going the opposite direction. Trainer's comments: Great dynamic stretch and warm up for shoulder girdle.	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
Lateral Leg Swings 1. Start by holding onto a secure object and raise your outside leg out to the side. 2. In a smooth and continuous motion swing your leg back and forth across the front of your body. 3. Swing through your full range of motion but keep your upper body stable throughout the movement. 4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg. Trainer's comments: Great dynamic stretch and warm up for the hips. This will help prevent lower back pain caused by tight hips.	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
Front squat with shoulder press using toning bar 1. Start by holding a toning bar at shoulder level with a parallel stance. 2. Proceed down into a squatted position until your thighs are parallel with the ground. 3. As you squat back up start to shoulder press the bar above your head. 4. Use the momentum from your squat to help extend the bar overhead. 5. Return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
Single Leg Supine Bridge 1. Start by lying on top of a stability ball with your upper back. 2. Create a table top with your trunk. Knees should be bent at 90 degrees and your trunk parallel to the floor. 3. Maintain this table top by contracting your abs, and glutes. 4. Raise one leg off the floor maintaining the table top position and extend the knee. 5. Return to the starting position and repeat with the other leg. Trainer's comments: *Remember to switch legs after 30 seconds	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
1-leg rotary pull 1. Start by standing on one leg and holding a cable handle with the opposite hand. 2. Proceed to pull the cable handle towards your waist while maintaining your balance on one leg. 3. You will also rotate your body slightly to do this. 4. Complete the desired repetitions and repeat with the other arm and leg. Trainer's comments: *This can be done with tubing, or with a a cable machine. 30 seconds on each side.	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
FM Chest Press 1. Start by sitting in the machine with your back against the back rest and grab a handle in each hand. 2. Proceed to have your elbows at a 90 degree angle and press your hands out in front of your chest until your arms are extended. 3. Return to the starting position and repeat for the desired repetitions. Trainer's comments: This can also be progressed to a standing chest press if you stand in back of the machine.	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
Standing Rotations 1. Position pulley at approximately chest height. 2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent. 3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared. 4. Rotate hips approximately 65° (or slightly past midway between the hip and naval). 5. Return to start position. Switch sides after prescribed number of reps. 6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
Reverse Wood Chop on ball 1. Start by sitting on a ball and reaching down and grabbing your band. 2. Keeping your arms straight rotate your body and raise your arms up towards the opposite shoulder. 3. Return to the starting position and repeat for the desired repetitions. Complete same movement with the other side. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds
Dumbbell Hammer Curl 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance 1 30 seconds    2 30 seconds    3 30 seconds