Lifting Routine
Monday
Muscle Groups: Chest/Triceps/Shoulders
Dynamic Stretches:
Single Arm Swings - Swing one arm at a time, keeping the other motionless. Swing them in various directions with different upper body angles.
Chest and Back Pulls – Pull arms back. This opens up the chest. By tossing them forward and caving the body in, we could stretch the back too.
Flying Bird - Turn the palms in different directions during swing stretches!
Activities:
Bench Press (5 x 5 @ 80 lbs.)
Close Grip Bench Press (4 x 5 @ 60 lbs.)
Arnold Press (6 x 4 @ 25 lbs.)
Triceps Extension (3 x 12 @ 25 lbs.)
Push-up (2 x 15)
Static Stretches:
Chest - Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Hold you arms out to the side parallel with the ground and the palms of the hand facing forward. Stretch the arms back as far as possible.
Shoulder and Triceps - Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place both hands above your head and then slide both of your hands down the middle of your spine.
Tuesday
Muscle Groups: Cardiovascular System
Dynamic Stretches:
Whatever is needed.
Activities:
HITT (1 : 2 x 12 sets)
Static Stretches:
Hamstring - Sit on the ground with both legs straight out in front of you. Bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground. Bend forward keeping the back straight. Repeat with the other leg.
Calf - Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall. Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor. Keep your hips facing the wall and the rear leg and spine in a straight line. Repeat with the other leg.
Quadriceps - Lie face down on the floor, resting your fore-head on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks. Take hold of the left foot with the left hand and ease the foot closer to you buttocks. Repeat with the right leg.
Wednesday
Muscle Groups: Biceps/Back
Dynamic Stretches:
Sitting Rotation - Sit up straight with good posture and spread your legs out a little. Keep your hips and legs immobile and twist from side to side, look in the direction of your twist. You can choose to do one side at a time, or alternate back and forth going side2side. You may choose to begin the first few repetitions keeping your head facing forward, simply turning your body back and forth gently in preparation of a greater stretch.
Sitting Side Bend - Begin this stretch in the same position as the sitting rotations with your hands behind your head. You will be bending down to the side. DO NOT emphasize a hamstring stretch. In fact, I recommend keeping your knees slightly bent. Keep both elbows way back when doing this stretch, don't let them slouch inward.
Sitting Front Bend - Spread your legs far apart enough so your torso can go in between them, maintain a bend in the knee joint. Put your hands behind your head. Exhale on the way down and let your back round.
Hindu Push-up - Lay on your stomach. Raise your trunk up using the muscles of your arms and back. Do not become static at the end of this exercise, let yourself drop back down as soon as you reach the end of the motion.
Activities:
Bent-over Row (4 x 5 @ 40 lbs.)
Twisting Dumbbell Curl (4 x 8 @ 20 lbs.)
Seated High Row (3 x 8 @ 60 lbs.)
Static Stretches:
Biceps - Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Hold you arms out to the side parallel with the ground and the palms of the hand facing forward. Rotate the hands so the palms face to the rear. Stretch the arms back as far as possible.
Upper Back - Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax.
Thursday
Muscle Groups: Cardiovascular System
Dynamic Stretches:
Whatever is needed.
Activities:
HITT (1 : 3 x 10)
Static Stretches:
Hamstring - Sit on the ground with both legs straight out in front of you. Bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground. Bend forward keeping the back straight. Repeat with the other leg.
Calf - Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall. Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor. Keep your hips facing the wall and the rear leg and spine in a straight line. Repeat with the other leg.
Quadriceps - Lie face down on the floor, resting your fore-head on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks. Take hold of the left foot with the left hand and ease the foot closer to you buttocks. Repeat with the right leg.
Friday
Muscle Groups: Legs
Dynamic Stretches:
Front Lift - Keep your hands up, you can use one as a target if you would like to measure progress. Maintain good posture. You can start this with the kicking leg behind you in a staggered stance or from a position with both feet shoulder width apart, side by side. Your supporting leg should be straight and the supporting heel should be flat on the ground at all times. Begin the lift as high as feels comfortable, lifting the leg directly in front of you. Here is the staggered stance variation. The lifting leg starts behind you, this allows you to use momentum and increase the amplitude of the stretch. After a set or so you should reach your maximum height and the speed of the lift should be increased. Work both stances for the best result.
Knee Lift - Simply lift the knee up to your chest.
Quad Squeeze - Keep the body upright and the hips forward by tightening the glutes - and whip the heel back.
Outside Crescent - The outside crescent kick is done from a fixed position like so and relies heavily upon hip flexibility to generate power. Starting from a 45 degree angle across the body, begin by arcing the leg up away from the centerline. Turn your hips inward using an upper body torque to get the leg across. The outside of the foot is what contacts the striking area in an outside crescent kick. If you have nothing to strike, you must self select a visual target and bring your foot across this focal point. Return the kick to the kicking position; Maintain a smooth, even motion.
Activities:
Squat (4 x 5 @ 60 lbs.)
Deadlift (3 x 5 @ 60 lbs.)
Lunges (3 x 6 @ 20 lbs.)
Static Stretches:
Hamstring - Sit on the ground with both legs straight out in front of you. Bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground. Bend forward keeping the back straight. Repeat with the other leg.
Calf - Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall. Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor. Keep your hips facing the wall and the rear leg and spine in a straight line. Repeat with the other leg.
Quadriceps - Lie face down on the floor, resting your fore-head on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks. Take hold of the left foot with the left hand and ease the foot closer to you buttocks. Repeat with the right leg.
Saturday
Muscle Groups: Cardiovascular System/ Abdominals
Dynamic Stretches:
Whatever is needed.
Activities:
Crunches (6 x 15)
Swimming (Middle Intensity : 30 minutes)
Static Stretches:
Side Bends - Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips. Bend slowly to one side, come back to the vertical position and then bend to the other side.
Abdominal and Lower Back - Lie face down on the ground in a prone position. Lift your body off the ground so that you are supported only by your forearms and toes. The elbows should be on the ground and should be almost directly below your shoulders. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and your head in line with your spine. Contract your bum muscles gently. Hold for ten seconds. Lift your right arm off the ground, straighten it and point it straight ahead, holding it in the air for 10 seconds. Return to the starting position. Repeat with the left arm. Return to starting position. Lift your right leg off the ground and hold it there for ten seconds. Return to starting position. Repeat with left leg. Return to starting position. Lift your right arm and left leg simultaneously and hold them in position for ten seconds. Return to starting position. Lift your left arm and right leg simultaneously and hold them in position for ten seconds. Return to the starting position.
Hip and Thigh - Stand tall with you feet approximately two shoulder widths apart. Turn the feet and face to the right. Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical. Gradually lower the body. Keep you back straight and use the arms to balance. Repeat by turning and facing to the left.
Adductor - Stand tall with you feet approximately two shoulder widths apart. Bend the right leg and lower the body. Keep you back straight and use the arms to balance. Repeat with the left leg.
Front of Trunk - Lie face down on the floor, fully outstretched. Bring your hands to the sides of your shoulders and ease your chest off the floor, keeping your hips firmly pressed into the ground.
Sunday
Muscle Groups: None
Activities:
REST!!!
