Resistance Training Jessie Butts & Samantha Tartaglia.
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Transcript of Resistance Training Jessie Butts & Samantha Tartaglia.
The Client
• Sally – 20 years old
• 5’3” 160 lbs; 34% BF; sedentary
• She attends school part time in her hometown and works full time as a waitress.
• Lately, she has been experiencing some lower back back pain when she is on her feet all day waitressing.
Goals
• Lose weight• Decrease fat mass• Increase lean muscle mass
• Be more active on a daily basis
• Decrease lower back pain
Testing
• FMS screen: looking at form, strength imbalances, and screen for pain• Deep Squat: 1• Hurdle Step: 1• In-line Lunges: 1• Shoulder Mobility: 2• Active Straight Leg Raise: 2• Trunk Stability Push-up: 1• Rotary Stability: 1
Testing
• YMCA Bench Press Test• Metronome set at 60 bpm• Only used the bar (35 lbs)• Able to perform 15 repetitions
• Max # sit-ups in a minute• Able to perform 20
• Max # push-ups in a minute• Modification: from her knees• Able to perform 23
Testing Analysis
• The FMS Screening• Weak Core – needs to work on balance• She never reported any pain, but it was
obvious that she re-adjusted some movements, most likely to avoid pain or keep her balance.
• YMCA Bench Press, Sit-ups, Push-ups• Basically starting from nothing• Field tests were chosen because they were
easier to perform and Sally has no experience with resistance training.
The Plan
• While we want to help her lose weight, our main concern is getting her more active and decreasing the lower back pain.• Core stabilization and strengthening
• Small weights, more repetitions• Switching off upper body and lower body
• In addition to our program, Sally is encouraged to find one or two exercise classes she might like, for example yoga or water aerobics which would be good for her back.
ProgramWeek 1 – Tuesday
Upper Body and Core
Mode Intensity Volume Rest Period
Biceps Curls 5 lb dumbbells 3 x 8 1 min
Dumbbell Row 5 lb dumbbells 3 x 8 1 min
Triceps Extension
5 lb dumbbells 3 x 8 1 min
Lateral Raise 5 lb dumbbells 3 x 8 1 min
Stability Ball Chest Press
5 lb dumbbells 3 x 10 1 min
Stability Ball Shoulder Press
5 lb dumbbells 3 x 10 1 min
Stability Ball Fly
5 lb dumbbells 3 x 10 1 min
Stability Ball Pushups
Body 3 x 10 1 min
Stability Ball Seated March
Body 3 x 10 1 min
ProgramWeek 1 – Thursday
Lower Body and Core
Mode Intensity Volume Rest Period
Squat 5 lb dumbbells 3 x 8 1 min
Lunges 5 lb dumbbells 3 x 8 1 min
Leg Press 5 lb dumbbells 3 x 8 1 min
Calf Raises 5 lb dumbbells 3 x 8 1 min
Stability Ball Hamstring
Curls
Body 3 x 10 1 min
Stability Ball Hip Raises
Body 3 x 10 1 min
Stability Ball Jack Knives
Body 3 x 10 1 min
Stability Ball V-Ups
Body 3 x 10 1 min
ProgramWeek 2 – Tuesday
Upper Body and Core
Mode Intensity Volume Rest Period
Biceps Curls 5 lb dumbbells 3 x 8 45 sec
Dumbbell Row 5 lb dumbbells 3 x 8 45 sec
Triceps Extension
5 lb dumbbells 3 x 8 45 sec
Lateral Raise 5 lb dumbbells 3 x 8 45 sec
Stability Ball Chest Press
5 lb dumbbells 3 x 10 45 sec
Stability Ball Shoulder Press
5 lb dumbbells 3 x 10 45 sec
Stability Ball Fly
5 lb dumbbells 3 x 10 45 sec
Stability Ball Pushups
Body 3 x 10 45 sec
Stability Ball Seated March
Body 3 x 10 45 sec
ProgramWeek 2 – Thursday
Lower Body and Core
Mode Intensity Volume Rest Period
Squat 5 lb dumbbells 3 x 8 45 sec
Lunges 5 lb dumbbells 3 x 8 45 sec
Leg Press 5 lb dumbbells 3 x 8 45 sec
Calf Raises 5 lb dumbbells 3 x 8 45 sec
Stability Ball Hamstring
Curls
Body 3 x 10 45 sec
Stability Ball Hip Raises
Body 3 x 10 45 sec
Stability Ball Jack Knives
Body 3 x 10 45 sec
Stability Ball V-Ups
Body 3 x 10 45 sec
ProgramWeek 3 – Tuesday
Upper Body and CoreMode Intensity Volume Rest Period
Biceps Curls 5 lb dumbbells 3 x 8 40 sec
Dumbbell Row 5 lb dumbbells 3 x 8 40 sec
Triceps Extension
5 lb dumbbells 3 x 8 40 sec
Lateral Raise 5 lb dumbbells 3 x 8 40 sec
Stability Ball Chest Press
5 lb dumbbells 3 x 10 40 sec
Stability Ball Shoulder Press
5 lb dumbbells 3 x 10 40 sec
Stability Ball Fly
5 lb dumbbells 3 x 10 40 sec
Stability Ball Pushups
Body 3 x 10 40 sec
Stability Ball Seated March
Body 3 x 10 40 sec
Mode Intensity Volume Rest Period
Squat 8 lb dumbbells
3 x 8 40 sec
Lunges 8 lb dumbbells
3 x 8 40 sec
Leg Press 8 lb dumbbells
3 x 8 40 sec
Calf Raises 8 lb dumbbells
3 x 8 40 sec
Stability Ball Hamstring
Curls
Body 3 x 10 40 sec
Stability Ball Hip Raises
Body 3 x 10 40 sec
Stability Ball Jack Knives
Body 3 x 10 40 sec
Stability Ball V-Ups
Body 3 x 10 40 sec
ProgramWeek 3 – Thursday
Lower Body and Core
ProgramWeek 4 – Tuesday
Upper Body and CoreMode Intensity Volume Rest Period
Biceps Curls 8 lb dumbbells
3 x 8 40 sec
Dumbbell Row 8 lb dumbbells
3 x 8 40 sec
Triceps Extension
8 lb dumbbells
3 x 8 40 sec
Lateral Raise 8 lb dumbbells
3 x 8 40 sec
Stability Ball Chest Press
8 lb dumbbells
3 x 10 40 sec
Stability Ball Shoulder Press
8 lb dumbbells
3 x 10 40 sec
Stability Ball Fly
8 lb dumbbells
3 x 10 40 sec
Stability Ball Pushups
Body 3 x 10 40 sec
Stability Ball Seated March
Body 3 x 10 40 sec
ProgramWeek 4 – Thursday
Lower Body and Core
Mode Intensity Volume Rest Period
Squat 8 lb dumbbells 3 x 8 30 sec
Lunges 8 lb dumbbells 3 x 8 30 sec
Leg Press 8 lb dumbbells 3 x 8 30 sec
Calf Raises 8 lb dumbbells 3 x 8 30 sec
Stability Ball Hamstring
Curls
Body 3 x 10 30 sec
Stability Ball Hip Raises
Body 3 x 10 30 sec
Stability Ball Jack Knives
Body 3 x 10 30 sec
Stability Ball V-Ups
Body 3 x 10 30 sec
ProgramWeek 5 – Tuesday
Upper Body and CoreMode Intensity Volume Rest Period
Biceps Curls 10 lb dumbbells
3 x 8 30 sec
Dumbbell Row 10 lb dumbbells
3 x 8 30 sec
Triceps Extension
10 lb dumbbells
3 x 8 30 sec
Lateral Raise 10 lb dumbbells
3 x 8 30 sec
Stability Ball Chest Press
10 lb dumbbells
3 x 10 30 sec
Stability Ball Shoulder Press
10 lb dumbbells
3 x 10 30 sec
Stability Ball Fly
10 lb dumbbells
3 x 10 30 sec
Stability Ball Pushups
Body 3 x 10 30 sec
Stability Ball Seated March
Body 3 x 10 30 sec
ProgramWeek 5 – Thursday
Lower Body and Core
Mode Intensity Volume Rest Period
Squat 10 lb dumbbells
3 x 8 30 sec
Lunges 10 lb dumbbells
3 x 8 30 sec
Leg Press 10 lb dumbbells
3 x 8 30 sec
Calf Raises 10 lb dumbbells
3 x 8 30 sec
Stability Ball Hamstring
Curls
Body 3 x 10 30 sec
Stability Ball Hip Raises
Body 3 x 10 30 sec
Stability Ball Jack Knives
Body 3 x 10 30 sec
Stability Ball V-Ups
Body 3 x 10 30 sec
ProgramWeek 6 – Tuesday
Upper Body and CoreMode Intensity Volume Rest Period
Biceps Curls 10 lb dumbbells
3 x 10 40 sec
Dumbbell Row 10 lb dumbbells
3 x 10 40 sec
Triceps Extension
10 lb dumbbells
3 x 10 40 sec
Lateral Raise 10 lb dumbbells
3 x 10 40 sec
Stability Ball Chest Press
10 lb dumbbells
3 x 12 40 sec
Stability Ball Shoulder Press
10 lb dumbbells
3 x 12 40 sec
Stability Ball Fly
10 lb dumbbells
3 x 12 40 sec
Stability Ball Pushups
Body 3 x 12 40 sec
Stability Ball Seated March
Body 3 x 12 40 sec
ProgramWeek 6 – Thursday
Lower Body and Core
Mode Intensity Volume Rest Period
Squat 10 lb dumbbells
3 x 10 30 sec
Lunges 10 lb dumbbells
3 x 10 30 sec
Leg Press 10 lb dumbbells
3 x 10 30 sec
Calf Raises 10 lb dumbbells
3 x 10 30 sec
Stability Ball Hamstring
Curls
Body 3 x 12 30 sec
Stability Ball Hip Raises
Body 3 x 12 30 sec
Stability Ball Jack Knives
Body 3 x 12 30 sec
Stability Ball V-Ups
Body 3 x 12 30 sec