Exercise		Manual-Notes (if any)
Squat and Press with medicine ball 1. Stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position medicine ball to ear level. 3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position and repeat. Trainer's comments: This is a great exercise to begin with. This is a total body exercise the emphasizes the glutes, thighs, and deltoids (shoulders).	Sets Reps Weight/ Resistance 1 20    2 20
DB bentover row with ball 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on ball that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16
Incline DB chest press on SB ball 1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor. 2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling. 3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest. 4. Return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16
Shoulder Press 1) Sit in upright position on a ball. 2) Start position: Position DB’s 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 12-16    2 12-16
Dumbbell Curl (two arms) 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) 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. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16
Overhead tricep extension 1) Sit on ball with feet shoulder width apart in upright position. 2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB 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. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16
Low Back Extension 1) Lie face down on flexaball with knees and feet on floor. 2) Flexaball placement should be at abdominal to lower chest region. 3) With hands on chest, raise trunk 4-8 inches. 4) Lower to start position. 5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16
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 20    2 20    3 20