Exercise		Manual-Notes (if any)
Box Step with Dumbbell & Knee Drive 1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand. 2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps. Repeat with other leg and continue according to prescribed number of repetitions Trainer's comments: Remember to keep the weight OFF of the back leg. Concentrate on keeping the weight in the heel that is on the step. Relax your shoulders.	Sets Reps Weight/ Resistance 1 20  8 DB  2 30  8DB  3 30  8DB
Overhead Squat (barbell) 1) Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and hold the barbell in a shoulder press position. 2) Start position: Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. 6) DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: Keep those shoulders relaxed through this exercise. Maintain good posture throughout the entire set. If you start to get tired, put the bar on your back to try and retain proper form.	Sets Reps Weight/ Resistance 1 20  20 #BB  2 15    3 15
Deep Squat (barbell) 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4. Once thighs are below parallel to floor, return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. 6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: Deep squats are fine if you have no pain. If going lower than the 90 degree angle at your knee hurts, then stop prior to any pain.	Sets Reps Weight/ Resistance 1 20  20 BB  2 20  20 BB  3 15-20  20 BB
Walking Lunge with Barbell 1) Start position: Stand with feet hip width apart. Place barbell on your shoulders. 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: This is a great one, make sure you take long and low strides!	Sets Reps Weight/ Resistance 1 25 ea leg  20-30 # BB  2 25 ea leg  20-30 # BB  3 15 ea leg  20-30 # BB
Hang Clean to Full Squat (barbell) Keep torso straight but bent forward at the hips slightly. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”. Keep your elbows out and shoulders directly above bar as long as possible. Keep the bar close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point. Rotate elbows around and underneath the bar. Rack the bar across the front of the shoulders. Slightly flex the hips and knees to absorb the weight. This should be a fluid motion where all the steps flow together. Now go into a full squat maintaining the barbell on your shoulders. Return to the starting position. Trainer's comments:	Sets Reps Weight/ Resistance 1 20  20 # BB  2 20  20 # BB  3 15  20 # BB