Monday, November 1st Workout - PT Based Full Body Weight Training Workout B & Full Body Stretch11/1/2021 You know you had a great workout when your arms feels like Jello!
Today's workout went great and didn't need any edits at all! The lower body portion remains almost identical to my A day because I'm sticking with what physical therapy told me I can do until I see them again on the 18th and can start adding new exercises. PT Based Full Body Workout B: 1 Hour, 21 Minutes Warm-Up: Walk in Place - 2 Minutes Seated Cat/Cow - 2 sets x 10 reps Forearm Plank - 3 x 30 seconds Piriformis Stretch - 2 x 30 seconds Pelvic Tilt - 2 sets x 10 reps Lower Trunk Rotation - 2 sets x 10 reps Full Workout: Bear Hold Plank - 10 x 10 seconds: bodyweight Cobra Chest Press Up- 3 sets x 10 reps: bodyweight Bird-Dog - 3 sets x 10 reps: bodyweight Flat Bench Dumbbell Chest Fly - 3 sets x 10 reps: 3 sets x 10 reps: 3 x 8 lbs Seated Anchored Band Back Row - 3 sets x 10 reps: 3 x 50 lb band (doubled over) + 4.4 lb Double-D Handle Anchored Band Front Shoulder Raise -3 sets x 10 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar Standing Dumbbell Hammer Bicep Curls - 3 sets x 10 reps: 3 x 10 lb dumbbells Dumbbell Skull Crushers - 3 sets x 10 reps: 3 x 8 lb dumbbells Supine Clam Shells with Loop Band - 3 sets x 10 reps: 3 x Medium Fabric Loop band (15-20 lbs) around thighs Supine Hip Adduction with Pillow Squeeze - 3 sets x 10 reps: 2 decorative pillows Clam Shells with Loop Band - 3 sets x 10 reps: 3 x Medium Fabric Loop band (15-20 lbs) around thighs Stability Ball Bridge - 3 sets x 10 reps: bodyweight March with Double Knee Raise - 3 sets x 10 reps: bodyweight Stability Ball Supported Curl Up - 3 sets x 10 reps: bodyweight Palloff Press - 3 sets x 10 reps: 3 x 8 lb band Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes
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One Day More Fitness
Aleks Davis Certified Personal Trainer & Yoga Teacher 802-558-4413 |
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Springfield, Vermont alekspdavis@gmail.com |
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