Program of the Month

Trainer Workout, May 9, 2011

Be sure to warm up before starting!
Circuit 1:
1a.Glute Ham 
  b.Slideboard push-up with band
  c.Reach-outs (TRX)

Circuit 2:
2a.Slideboard leg curl
  b.Incline Alt. Ext. Chest Press

  c.Saw

Circuit 3:
3a.Slideboard Retro Lunge
  b.Shoulder Press
  c.Torso Trainer


Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, April 12, 2011

Pre-workout: 
5 Min. SMR, 
5 Min. Dynamic Warmup
1a. Barbell Flat Bench Press- 3 sets, 6-8 reps, tempo 3-0-1 (0 recovery between sets)
b. 1 Leg 2 Arm RDL- 3 sets, 8-10 ea. leg, tempo 2-0-1 (30 seconds recovery between sets)
2a. Alternating Incline DB Bench Press-3 sets, 6-8 ea. arm, tempo 2-0-1 (0 recovery between sets)
b. 1 Leg Hip Extension 45 degree angle on Roman Chair- 3 sets, 6-8 ea. leg, tempo 3-0-1 (30 second recovery between sets)
3a. Prone Leg Curl 2 leg Concentric, 1 leg Eccentric- 3 sets, 10-12 reps, tempo 3-0-1 (0 recovery between sets)
b. MedBall Push Up and Pass- 3 sets to technical failure (ouch!), tempo 1-0-1 (30 second recovery between sets)
Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, April 4, 2011

Please warm up before beginning! 
1a. Barbell Back Squat: 3 sets, 4-8 reps, 20 seconds recovery
  b. Box Jump Up/Down: 3 sets, 6 reps, 60 seconds recovery
 
2 a. Foot Elevated Goblet Split Squat: 3 sets, 8 ea. leg
   b. 1 Arm Dumbbell Bent Low Row: 3 sets, 8 ea. arm, 30 sec. recovery
3 a. Cable Lat Pulldown Pronated: 3 sets, 6-8 reps
   b. SwissBall pike (or rollout): 3 sets, 8-10 reps

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, March 21, 2011

Be sure to warm up before giving this one a try!

*Circuits are 4 sets each*

 Circuit 1 

a. Supinated Inverted Row: 9 reps
  
b. Foot Elevated Split Squat: 9 reps

c. Burpee to Jump with MedBall: 9 reps

d. Side Bridge In Line: 45 seconds

 Circuit 2

a. Swiss Ball Push Up- (hands on side of ball)- 9 reps

b. 1 Leg BB Good Morning- 9 reps

c. Slideboard- 60 reps

d. Cable Supine Russian Twist on Swiss Ball- 9 reps

                                       

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, March 14, 2011

Warming up prior to each workout is a MUST!

*All circuits 6-8 reps*

Circuit #1
Box Jumps
Power Pulls
X-Lift

Circuit #2
RDL to Row (Barbell)
Pull-Ups
Tricep Pushdown
Saw Bridge

Circuit #3
Lunge (SwissBall) to Push Up
Push-Pull KT
Bicep Curl
Hanging Abs

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, March 7, 2011

Remember to warm up before beginning the workout!

1) Kneeling MB Chest Pass-6                                
    Split Squat Jump-6
    Balance on a Dyna Disk, spell name with 1 foot: 20 seconds

2) BB Elevated Split Squat- 6 each leg
    RDL-Row (cables)- 6 each
    Kneeling Chop- 8 each
    Sled Push

3) Walking Lateral Lunges- 8 each
     Chest Press (DB)- 10 (alt.)
     Elbow to Hands- 10
     Burpees- 10-12

Conditioning:
Ropes
10 jumping jacks
10 double leg jumps w/ BIG wave

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, Feb 28, 2011


As always, warm up before you get started! Enjoy!

*All Trisets 3 sets each*


Strength/Complex Triset 1
1a. Front Squat Barbell (4-8 reps)
b. Neutral Grip Pull Up (6-8 reps)
c. Single or Double leg Box Jump Up/Down (4 reps)

Strength/Complex Triset 2
2a. DB Alt. Extended Chest Press (4-6 ea. arm)
b. Barbell 1Leg RDL (4-6 ea. leg)
c. MedBall Lateral Hop-Rotational Throw (4 ea.)

Metabolic Work
…And finish it up with…Sled Pushes!!!

45-90 lbs.
4 sets X 4 reps of 15 yards
Work:Rest = 1:1

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!

Trainer Workout, Feb 21, 2011

Be sure to warm up before giving this a try!

Clean: 3-6
Slide-outs: 12

Inverted Row: 6-10
Back Squat: 8-12
Russian Twist on Swiss Ball: 8 each
Burpees: 12

Tricep Dips: 10-12
Dead lift: 8-10
Bicycles: 12 each
Ropes: 30 seconds

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program.  Enjoy!

Prevail Conditioning