Exercise		Manual-Notes (if any)
Recumbent Bike Sit in the seat and adjust the seat so that your knee is slightly bent when the pedal is in the farthest position. Adjust the resistance so that it is challenging yet allows you to keep good technique. Trainer's comments:	Sets Reps Weight/ Resistance 1 5-MINUTES
Stability Ball Crunch 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5. Return to start position. 6. 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 15 REPS    2 15 REPS
Reverse Curl 1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor. 2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench. 3) Return to start position. 4) Remember keep legs from swinging to prevent momentum throughout the exercise. Trainer's comments:	Sets Reps Weight/ Resistance 1 15 REPS    2 15 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:	Sets Reps Weight/ Resistance 1 12 REPS    2 12 REPS
Horizontal Chest Cable Fly Start Position: Lie on your back in the middle of the cable crossover and grab one cable in each hand so that your hands are extended out to the side. Contract your chest muscles while keeping your arms semi-straight. Pull your hands up overhead to the front of your body keeping your arms straight. Return to starting position and repeat. Trainer's comments: PERFORM THIS EXERCISE STANDING TALL WITH CABLE HANDLES DIRECTLY IN FRONT OF YOU JUST BELOW YOUR CHIN.	Sets Reps Weight/ Resistance 1 12 REPS    2 12 REPS
Standing Military Press 1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position barbell to ear level with an overhand grip (palms facing forward). 3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 REPS    2 10 REPS
Standing Dumbbell Upright Row 1. Stand with feet shoulder width apart 2. Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent. 3. Raise DB’s by pulling elbows towards the ceiling and pull barbell to chest level. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments:	Sets Reps Weight/ Resistance 1 15 REPS    2 15 REPS
Lying Dumbbell Tricep Extension 1) Sit in upright position on a flat bench. Grasp DB’s rest it on corresponding thighs. 2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest. 3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward. 4) Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement. Trainer's comments:	Sets Reps Weight/ Resistance 1 15 REPS    2 15 REPS
Seated Incline Cable Extension 1) Sit in upright position at about a 45 degree angle. 2) Start position: Grasp bar shoulder or medium width apart with overhand grip (palms down). Press bar directly overhead (now palms are up). 3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement. 4) Return to start position. Remember to keep back and head straight - hyperextension or flexion may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 12 REPS    2 12 REPS
Treadmill Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. You can also place the treadmill on an incline to increase the difficulty. Trainer's comments:	Sets Reps Weight/ Resistance 1 20 MINUTES  4.0 MPH