Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form.
Trainer's comments: General warm up.
Sets
Reps
Weight/ Resistance
1
10 Min.
2
3
4
5
High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time.
Trainer's comments: Bring Knees as high as possible. Either perform standing still,walking or jogging.
Sets
Reps
Weight/ Resistance
1
20
Body
2
20
Body
3
4
5
Butt Kick Start with a light jog. Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement.
Trainer's comments: Either perform standing still,walking or jogging.
Sets
Reps
Weight/ Resistance
1
20
Body
2
20
Body
3
4
5
Chest (wall) Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds. Repeat with the other arm.
Trainer's comments: Hold for at least
30 seconds on each side.
Sets
Reps
Weight/ Resistance
1
30 sec.
2
3
4
5
One Leg Box Step Up 1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended. 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
Body
2
10
Body
3
10
Body
4
5
Pushup (both hands on ball) 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up. 5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
Body
2
10
Body
3
10
Body
4
5
Front Pulldown 1) Adjust seat or knee pad height so that knees are secured while seated. 2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads. 3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°). 4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement. 5) Return to start position. 6) Remember to keep torso stationary throughout movement.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
40
2
10
40
3
10
40
4
5
Dumbbell Curl (two arms) 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
15
2
10
15
3
10
15
4
5
Two Leg Pike Roll out on the ball until your shins are on the ball and you are forming a bridge. Keeping this position, roll your knees in towards your chest. Return to the starting position and repeat.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
Body
2
10
Body
3
10
Body
4
5
Shown above is a Demo workout
program. The animated pictures for each exercise help you understand how
exercise is to be done. Along with the picture, there are instructions on how to
do it and additional comments by the trainer. Your trainer will design workout programs customized for you.
Seated Bike 
High Knee Drill 
Butt Kick 
Chest (wall) 
One Leg Box Step Up 
Pushup (both hands on ball) 
Front Pulldown 
Dumbbell Curl (two arms) 
Two Leg Pike