Workout Designing Steps

In this section, you will learn different types of training programs and why certain days and muscles are combined with each other. If at all possible, try to get to the gym more than 3 days a week. If you only want to do weights 3 days a week like Monday-Wednesday-Friday put additional cardio only days on Tuesday and Thursday with more abdominal exercises and stretching.

Going to the gym two days a week does not cut it. You have to go more than that to get good results and make working-out a habit rather than a chore.
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 Piriformis and Sciatic Stretches

Read about Piriformis and Sciatic Pain

 


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How to Use Strength & Cardio Machines

Seated Lat Pull DownThis page has links to “how to videos” on using different types of strength machine. For the most part, when demonstrating the adjustments on one machine, they are basically the same on all the others, they just look different. Most machines have adjustments on the levers and the seats. Soon, I will have more descriptive videos and not these tools you are going to watch.

 

Cybex https://www.youtube.com/watch?v=3gj0QuaI5_k&list=PLC74F82899415FC89&index=9

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How to use cardio

https://www.youtube.com/watch?v=4rqJXw79zuE

How to run on a treadmill

https://www.youtube.com/watch?v=JWKjfrXDUgM

How to adjust cable equipment

https://www.youtube.com/watch?v=9oMJVvUCfBI


How to Use Strength & Cardio Machines

Seated Lat Pull DownThis page has links to “how to videos” on using different types of strength machine. For the most part, when demonstrating the adjustments on one machine, they are basically the same on all the others, they just look different. Most machines have adjustments on the levers and the seats. Soon, I will have more descriptive videos and not these tools you are going to watch.

 

Cybex https://www.youtube.com/watch?v=3gj0QuaI5_k&list=PLC74F82899415FC89&index=9

————

How to use cardio

https://www.youtube.com/watch?v=4rqJXw79zuE

How to run on a treadmill

https://www.youtube.com/watch?v=JWKjfrXDUgM

How to adjust cable equipment

https://www.youtube.com/watch?v=9oMJVvUCfBI


Wrist Exercises

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{Forearm Flexor group- 3 layers}

{Forearm Flexor group- 3 layers}

{Tennis elbow with torn ligament }

{Tennis elbow with torn ligament }


Rotator Cuff Movements

{Rotator Cuff moves for the SITS muscles have very specific moves and need attention when injured or to prevent injury}

{Rotator Cuff moves for the SITS muscles have very specific moves and need attention when injured or to prevent injury}

{Commit to be Fit p126}

{Commit to be Fit p126}


Abdominal Movements

{Abdominals}

{Abdominals}

[External Obliques}

[External Obliques}

 Abdominal Movements

{Holding on to the end of the bench with the back of your ankles rather then the tops, engages the hamstrings and flattens the low back against the bench. This position allows for maximum abdominal contractions because it takes out the hip flexors AKA Iliopsosas and quads that pull the lumbar forward and perform the abdominal movement)

{Holding on to the end of the bench with the back of your ankles rather then the tops, engages the hamstrings and flattens the low back against the bench. This position allows for maximum abdominal contractions because it takes out the hip flexors AKA Iliopsosas and quads that pull the lumbar forward and perform the abdominal movement)

{Oblique side bends are the best way to get full range of motion from the obliques and strengthen the low back muscle quadratus lumborum at the same time}

{Oblique side bends are the best way to get full range of motion from the obliques and strengthen the low back muscle quadratus lumborum at the same time}

{I'm not a big fan of exercise balls in gyms, but if you're going to use them abdominals and stretching should be about all you use them for. Ball Crunches with twisting for side to side help engage the obliques as well as the rectus abdominus}

{I’m not a big fan of exercise balls in gyms, but if you’re going to use them abdominals and stretching should be about all you use them for. Ball Crunches with twisting from side to side help engage the obliques as well as the rectus abdominus}

 

{Leg kicks are a very common low ab movement, but actually this is incorrect. Leg kicks only engage the fibers of the hip flexors not the abdominal fibers. The abs are actually in a isometric contrition not the desired isotonic contraction.}

{Leg kicks are a very common low ab movement, but actually this is incorrect. Leg kicks only engage the fibers of the hip flexors not the abdominal fibers. The abs are actually in a isometric contrition not the desired isotonic contraction.}

{Start position for low ab raises}

{Correct low ab raises. Start position for low ab raises}

Low ab raises executed from the pelvic with the legs motion less and bent when raised disengages the hip flexors and allows you to achieve maximal, low ab fiber, isotonic contraction}

{Low ab raises executed from the pelvic with the legs motionless, bent when raised disengages the hip flexors and allows you to achieve maximal, low ab fiber, isotonic contraction}

{Regular floor crunches}

{Regular floor crunches}

{Regular floor crunches with twisting motion to engage the obliques}

{Regular floor crunches with twisting motion to engage the obliques}