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GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz. -
Uplift-Desk-Job.Pdf
Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition. -
Strength Training for Scullers Will Ruth Craftsbury Weekly Webinars BS, MA, NSCA-CSCS August 12, 2020 [email protected]
Strength Training for Scullers Will Ruth Craftsbury Weekly Webinars BS, MA, NSCA-CSCS August 12, 2020 [email protected] Programming Key Points: ● How exactly you construct your session depends on your individual needs. Consider your goals, your athletic background, performance demands of racing, time of season or phase of training, etc. ● GENERAL session outline: ○ Warmup: 10-12 minutes of general full-body movements ○ “Main Work” strengthens the stroke muscles and movements, training for strength and power that we expect to carryover to rowing performance. ■ 1-2 exercises per session ■ Each exercise: 3-8 sets of 3-10 reps (inversely proportional) ○ “Assistance Work” builds muscles and movements that rowing neglects. ■ 2-4 exercises per session ■ Each exercise: 2-4 sets of 8-15 reps ○ “Core,” Moving/Carrying, Mobility ■ 5-10 minutes to complete session Exercise Bank of Strength Training Movements with Sculling Interest Playlist: https://www.youtube.com/playlist?list=PLeHemdr7XRKnSpu7RFk2fG6Fiq5DxOECG Pulling Movements: https://youtu.be/eIBZyj-y7t0 ● Understand how the shoulders create motion between the shoulder blade (scapulae) and arm bone (humerus)! ● YWT Raise ● Band/Cable Pullapart ● Band/Cable Face-Pull ● ½-Kneeling (X-Band/Cable) Row ● Seated Alternating Row ● One-Arm Row ● Band/Cable Pulldown ● BONUS VIDEO: One-Arm “Pressure Into the Pin” Row Pushing Movements: https://youtu.be/EeUUEXd8O6I ● Attention to shoulder movement fundamentals! A push is just a pull in reverse. ● Pushup, Elevated Pushup, Ladder -
Home Workout
HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral -
The Bench Press Fly's
www.dfwsportsmed.com AC Joint Injuries: Weight-Lifting Exercises to Avoid Adapted from Ollie Odebunmi, Demand Media The acromioclavicular joint, also known as the AC joint, is at the top most point of your shoulder where the collar bone attaches to the shoulder. AC joint injuries are caused by repetitive trauma, falls on the shoulder joint or certain weightlifting exercises. But you don't have to abandon your weightlifting program. Simply modify your technique and avoid the exercises that cause discomfort. The Bench Press Avoid full range of motion barbell or dumbbell bench presses. Excessive stress on the AC joint occurs when your elbows drop below your body on the downward motion. Using heavy weights compounds the problem. The bench press is often seen as a test of strength by weightlifters, and many do the exercise too frequently with near- maximal weights. Limit the stress on your AC joint by not bench pressing every week. Use a towel roll or do the bench press on the floor to prevent the elbows from dropping past the body. Fly’s Flat bench or incline bench dumbbell fly’s with dumbbells lowered in a wide arc out to the sides overextends the shoulder joints. The stress and risk of injury to the AC joint increases if your elbows drop below your body to get a full stretch of the pectorals. Machine fly’s gripping a bar or handles or with forearms against a pad also overextend your shoulder joints on the negative phase of the movement as your elbows travel beyond your shoulder joints. -
Deadlift Pushups
Copyright Dr. Natasha Turner ND 2017 The Hormone Boost www.drnatashaturner.com HOW TO DO THE EXERCISES You’ll see that some of the exercises have two moves listed. The first move is the basic variation, while the second move is more advanced. Which one you choose to do will depend on your current level of fitness. Don’t be afraid to start slowly—building strength takes time! Deadlift 1. Stand behind the bar with the middle of your foot under the bar. Keep your shins relatively close to the bar. Keep your feet shoulder-width apart. Engage your lats and squeeze your core tight. 2. Push your hips back while keeping your back flat, and grip the bar just outside of your shin. 3. Make sure your hips are just below your shoulders with your knees slightly bent in a squat before you begin the lift. 4. Take a big breath, hold it and stand up while pulling the bar into your hip cavity. Keep your core and glutes engaged throughout and at top of the movement. 5. Lower the bar back to the starting position. Pushups 1. Get into a high plank position. Place your hands firmly on the ground, directly under your shoulders. Pull your shoulder blades down and keep your core tight. Copyright Dr. Natasha Turner ND 2017 The Hormone Boost www.drnatashaturner.com 2. Begin to lower your chest and hips at the same time with your elbows tight to your body, keeping your back flat and your head in a neutral position. Get as much depth as you can while maintaining good form. -
Bodyweight-Exercises
ST LUKE'S FITNESS SPORTS PERFORMANCE CENTERS HOME FITNESS PLAN - BODYWEIGHT EXERCISE BODYPART AREA LEVEL REPS/TIME SETS GLUTE BRIDGE GLUTE WORKOUT 1 SINGLE-LEG GLUTE BRIDGE GLUTE WORKOUT 2 SHOULDER-ELEVATED HIP THRUST GLUTE WORKOUT 1 SHOULDER-ELEVATED SINGLE-LEG HIP THRUST GLUTE WORKOUT 2 SINGLE-LEG SHOULDER-AND-FEET-ELEVATED HIP THRUST GLUTE WORKOUT 2 SHOULDER-AND-FEET-ELEVATED HIP THRUST GLUTE WORKOUT 2 DONKEY KICK GLUTE WORKOUT 1 BIRD DOG GLUTE WORKOUT 1 EXERCISE BODYPART AREA LEVEL REPS/TIME SETS SUMO SQUAT LEG WORKOUT 2 WALL SQUAT HOLD LEG WORKOUT 1 CHAIR SQUAT LEG WORKOUT 1 JUMP SQUAT LEG WORKOUT 2 SINGLE-LEG BOX SQUAT LEG WORKOUT 3 TOWEL PISTOL SQUAT LEG WORKOUT 2 STATIC LUNGE LEG WORKOUT 1 FORWARD LUNGE LEG WORKOUT 2 REVERSE LUNGE LEG WORKOUT 2 SINGLE-LEG ROMANIAN DEADLIFT LEG WORKOUT 1 REVERSE HYPER LEG WORKOUT 1 STEP-UP WITH LEG LIFT LEG WORKOUT 1 BULGARIAN SPLIT SQUAT LEG WORKOUT 2 EXERCISE BODYPART AREA LEVEL REPS/TIME SETS ELEVATED CALF RAISE CALVES 1 SINGLE-LEG ELEVATED CALF RAISE CALVES 2 EXERCISE BODYPART AREA LEVEL REPS/TIME SETS TOWEL FACE PULL BACK WORKOUT 1 MODIFIED INVERTED ROW BACK WORKOUT 2 TOWEL INVERTED ROW BACK WORKOUT 2 SCAPULAR SHRUG BACK WORKOUT 3 ONE-ARM INVERTED ROW BACK WORKOUT 4 LEVEL 1 - BEGINNER LEVEL 3 - INTERMEDIATE/ADVANCED LEVEL 2 - INTERMEDIATE LEVEL 4 - ADVANCED ST LUKE'S FITNESS SPORTS PERFORMANCE CENTERS HOME FITNESS PLAN - BODYWEIGHT EXERCISE BODYPART AREA LEVEL REPS/TIME SETS TORSO ELEVATED PUSH-UP CHEST WORKOUT 1 PUSH-UP CHEST WORKOUT 2 WIDE-WIDTH PUSH-UP CHEST WORKOUT 3 ELEVATED PUSH-UP CHEST -
Girls Level 3 Gymnastics Prerequisites
Girls Level 2 Gymnastics Girls Level 3 Gymnastics Girls Level 1 Gymnastics Prerequisites: Tumbling Skills: Prerequisites Prerequisites: Forward Rolls: tuck/ straddle Tumbling Skills: Backward Rolls: tuck/ straddle Handstand Straight arm forward roll Pike Backward roll Interest in gymnastics Cartwheels: Side: Left & Right One arm cartwheels Front: Left & Right Far Arm: Left & Right Run, Hurdle Cartwheel Near Arm: Left & Right Headstand/ with forward roll Round-off Single leg lift/ Handstand/ Hand stand Handstand (3 sec hold): Straight/ with forward roll Straddle/ Split Bridges/ from hand stand Back-bend kick-over Backbend Front Limber Scales Split leap/ full turn/ Fouette /Tour Jete 1/2 turns in coupe Uneven Bars: Jumps: straight/ tuck/straddle/ pike/ 45° casts/Jump glide full turns Straight arm jump to support Uneven Bars: Single leg shoot through Pullover & Cast Single leg up-rise Glide/ Pike to toe touch Forward stride circle Long hang swing/ w/ ½ turn Pull over from hang Back hip circle Cast, long hand swing / w/ ½ turn Single leg cut/ Jump on squat Balance Beam: Jump to sole circle dismount Floor/low beam: cartwheel/split leap/ Balance Beam: full turns Mounts/ Dismounts-jumps High Beam: Small jumps/leaps Walks on toes: forwards/ backwards/ Walks (coupe /passe ) on releve sideways on both sides Kick turns Dip Step kick walk ¾ handstand Pivot turns/ ½ turn coupe Round off dismount Straight jumps Forward roll/Backward roll Sissone Vaulting Skills: Scales From board to mats: Assemble Forward -
Exercise of the Month: Reverse Dumbbell
Exercise of the Month Reverse Dumbbell Fly Purpose: To increase overall size and strength to the upper posterior body. Mainly targets the upper back muscles which also act as very powerful spinal stabilizers for posture. Target Muscles: Rhomboids, Rear Deltoids, Middle trapezius Equipment Needed: Dumbbells, or equally weighted soup cans/water bottles Start/Movement: Front view: Side view: • Grab a pair of dumbbells that is appropriate to perform the exercise. Stand shoulder width apart with a slight bend in your knees. • Bend forward at your hips until your torso is at a 45-degree angle, chest up and core fully engaged. Try to remain in this position throughout the entire set. • Bring the dumbbells straight down parallel to the floor, your palms facing each other, with your arms slightly bent. • Raise both arms out to the sides keeping the slight bend in your arms as you squeeze your shoulder blades together. Don’t go past shoulder height when you lift the dumbbells. • Perform the exercise for 3 sets of 8-12 reps. Tips: • When you’re lifting the dumbbells, you should be focused on squeezing your shoulder blades together. • Keep your core fully engaged so that you don't apply too much pressure on your lower back or neck. • Keep your chest open to the ground which will ensure you use your upper back and deltoids to lift the dumbbells. Click here for a video demonstration of this exercise! From Corporate Fitness Works Team Leader: Kameron Arey. -
Specific Preparation Stage (Phase I, II, III
Nome: Blocco: Intensification Fase: I DAY1- Medium Intensity/Medium Volume W1 sxr 1RM% W2 sxr % Note Plyometrics 1.a Depth Jump to Box 4x3 5x3 1.b MB Split Stance Side Toss 4x3ea 4x4ea Acceleration Development 2. HK Start Sprint 4x10 4x15 Focus sulla tecnica Strength Block 1 3.a BB Front Squat 3,3,3,3 @82,5% 3,3,3,3 @85% 3" isometrica, concentrica esplosiva 3.b Base Stance Pallof Press Hold 3x30" 3x30" Strength Block 2 4.a BB Bench Press 2,2,2,2 @82,5% 2,2,2,2 @85% 3" isometrica, concentrica esplosiva 4.b Band Pull Apart 3x12 3x12 Auxiliary 5.a Cable X-Pulldown 3x8 3x8 4"isomentirc 5.b Weigthed Single Leg Hamstring Bridge 3x30" ea 3x30" ea 5.c Swissball Plank 3x30" 3x30" DAY2- High Intensity/ Low Volume W1 sxr 1RM% W2 sxr % Note Plyometrics 1.a Straight Leg Bound 2x20m 3x20m 1.b Skip for Height 2x20m 3x20m 1.c Broad Jump Continuous 2x20m 3x20m Max Speed Development 2. 2pt sprint 4x30 5x30 Strength Block 1 3.a Hex-Bar Deadlift 2,2,2,2 90% 2,2,2,2 92,5% concentrica esplosiva 3.b Split Stance Cable Lift 8,8,8ea 8,8,8ea Strength Block 2 4.a BB Bench Press 3,3,3 90% 3,3,3 92,5% concentrica esplosiva 4.b Band Face Pull Auxiliary 5.a Chin-Up 3x5 4x5 5.b Rack Ankle Isometric Hold 4x5"ea 5x5"ea 5.c Miniband Standing Hip Flexor Pull 3x5ea 3x5ea 3" isometrica DAY3- Low Intensity/ High Volume W1 sxr 1RM% W2 sxr % Note Basic Power Development 1.a BB Hang Clean 4x4 70% 5x4 70% pausa 3" all'altezza delle ginocchia 1 1.b Cable Split Stance Chop 8,8,8ea 8,8,8ea Strength Block 1 2.a DB RFE Split Squat 3x6 4x6 4" isometric 2.b TRX Row 3x8 4x8 2.c DB Alternated -
Forearms Sets Reps Weight Top Forearm Lifts Bottom Forearm Lifts
Forearms Sets Reps Weight *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 (Dual Forearm Lift) (Optional) 3 12 to 15 Pick Your Lifts From Below: Top Forearm Lifts Reverse EZ Bar Curls Reverse Straight Bar Curls Reverse Wrist Curls Dumbbell Reverse Wrist Curls Hammer Curls (seated or standing) Preacher Hammer Curls Bottom Forearm Lifts Wrist Curls Behind-the-Back Wrist Curls Dumbbell Wrist Curls Bench Wrist Curls Bench Dumbbell Wrist Curls Dual Forearm Lift Dumbbell Twists Notes: *-You Should Reverse the Order and do Bottom Forearms First Every Other Cycle Chest Sets Reps Weight *Upper Chest Press 3 8 to 10 *Mid Chest Press 3 8 to 10 Lower Chest Lift 3 8 to 10 *Upper Chest Fly 3 12 to 15 *Mid Chest Fly 3 12 to 15 Lower Chest Fly 3 12 to 15 Pick Your Lifts From Below: Upper Chest Presses Incline Bench Press Incline Dumbbell Press Machine Incline Press Mid Chest Presses Bench Press Dumbbell Bench Press Machine Bench Press Lower Chest Lifts Decline Bench Press Decline Dumbbell Press EZ Bar Pull-Overs Dumbbell Pull-Overs Decline Machine Press Upper Chest Flies Incline Dumbbell Flies Incline Cable Flies Standing Cable Flies Mid Chest Flies Dumbbell Flies Cable Flies Machine Flies Lower Chest Flies Decline Dumbbell Flies Standing Cable Flies Back Sets Reps Weight Back Lift 3 8 to 10 Back Lift 3 8 to 10 Lat Lift 3 8 to 10 Lat Lift 3 8 to 10 Lower Back Lift 3 12 to 15 Pick Your Lifts From Below: Back Lifts Dead Lifts Seated -
Guidelines for Returning to Weightlifting Following Shoulder Surgery
Guidelines for Returning to Weightlifting Following Shoulder Surgery Before initiating any type of weight training, you must have full range of motion of the shoulder and normal strength of the rotator cuff and scapular muscle groups. Your motion and strength should be tested by COLUMBIA UNIVERSITY your surgeon before beginning any weightlifting regimen. CENTER FOR SHOULDER, ELBOW AND SPORTS The following illustrates the approximate time table for beginning MEDICINE weight training following your particular surgery: Rotator Cuff Repair: 6 months Christopher S. Ahmad, MD Bankart Repair: 3 months Office (212) 305-5561 Labrum Repair: 4-6 months Fax (212) 305-4040 Arthroscopic Subacromial Decompression: 4-6 months Louis U. Bigliani, MD When beginning a weight training program, you should start with low Office (212) 305-5564 weights and with 3 sets of 15-20 repetitions. The high repetition sets Fax (212) 305-0999 will ensure that the weights you are using are not too heavy. NEVER perform any weightlifting exercise to the point of muscle failure. Edwin Cadet, MD Muscle failure occurs when the muscle is no longer able to provide the Office (212) 305-4626 energy necessary to contract and move the joints involved in the Fax (212) 305-4040 particular exercise. When muscle failure occurs, the risk for joint, muscle and tendon injuries is greatly increased. William N. Levine, MD Office (212) 305-0762 Exercises to AVOID: Fax (212) 305-4040 1. Triceps Dips 2. Chest Flies Appointment Scheduling 3. Pull-downs behind the neck (212) 305-4565 4. Wide grip bench press 5. Triceps press overhead Mailing Address: th 6.