sac body weight exercises

7/29/2019 SAC body weight exercises

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Santa MonicaSanta MonicaWellness ProgramWellness Program


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TodayToday

s Outlines Outline

IntroductionsIntroductions JohnJohn HardieHardie

MatMat WesnerWesner

VideoVideo Coming to a Station near you!Coming to a Station near you!

Exercise ParticipationExercise Participation Learn proper formLearn proper form

Personalizing your WorkoutPersonalizing your Workout

Something to take homeSomething to take home


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Why Body Weight Exercises?Why Body Weight Exercises?

Beneficial workout program with the use of littleBeneficial workout program with the use of little

to no equipment!to no equipment!

On LocationOn Location

These exercises can be done anywhereThese exercises can be done anywhere

Functional Exercise!!!Functional Exercise!!!

Job & Life Specific MotionsJob & Life Specific Motions

Enhance PerformanceEnhance Performance

Decrease InjuriesDecrease InjuriesBacks, Knees, & Shoulders!Backs, Knees, & Shoulders!


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Lower BodyLower Body MultiMulti--Joint LegJoint Leg

ExercisesExercises Body SquatBody Squat

Single LegSingle Leg

Bench SquatBench Squat StepStep--upup

Split Forward LungeSplit Forward Lunge

ForwardForward

BackBack

WalkingWalking

Hamstring ExercisesHamstring Exercises

Good morningsGood mornings DoubleDouble

SingleSingle

Hip LiftHip Lift Straight legStraight leg

Double Foot (Elevated)Double Foot (Elevated)

Single Leg Hip LiftSingle Leg Hip Lift

Single Leg (Elevated)Single Leg (Elevated)


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Body SquatBody Squat

Key PointsKey Points

Feet hipFeet hip--width apart and toeswidth apart and toes

pointed forward.pointed forward. Hips Knees & Feet in lineHips Knees & Feet in line

Keep head & chest upKeep head & chest up

Keep your weight in the heelsKeep your weight in the heels

Functional BenefitFunctional Benefit

Common MotionCommon Motion Fire GroundFire Ground

Police ScenesPolice Scenes

Primary Muscle GroupsPrimary Muscle Groups: Gluteus, Quads, Hamstrings.: Gluteus, Quads, Hamstrings.


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SINGLE LEG SQUATSINGLE LEG SQUAT Key Points

-- Balance on the right leg with the left leg back in the air.Balance on the right leg with the left leg back in the air.

-- Slightly touch the back foot on the ground for additionalSlightly touch the back foot on the ground for additional

balance.balance.-- Lower to a quarter squat.Lower to a quarter squat.- Keep the knee directly over the footKeep the knee directly over the foot..

--Also a common motion in Fire & Police activities.Also a common motion in Fire & Police activities.

Primary Muscle Groups: Gluteus, Quads, Hamstrings


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Key PointsKey Points Place right foot on top of 12Place right foot on top of 12--22 inch box.22 inch box.

Push body upward with right foot to full knee extensionPush body upward with right foot to full knee extension

Simultaneously bring the left hip knee into the air.Simultaneously bring the left hip knee into the air. Functional BenefitFunctional Benefit

Stair SimulationStair Simulation

Side Specific Motor & Balance TrainingSide Specific Motor & Balance Training

Front StepFront Step--UpUp

Primary Muscle GroupsPrimary Muscle Groups: Gluteus, Quads, Hamstrings: Gluteus, Quads, Hamstrings


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FRONT LUNGEFRONT LUNGE

Key PointsKey Points

Stand upright with feet hipStand upright with feet hip

--widthwidth

apart.apart.

Lunge forward until the thigh is parallelwith the ground.

Take a big enough step so that theTake a big enough step so that theknee is directly over the heel.knee is directly over the heel.

slightly leaning the shoulders forwardkeeping the hips back to

activate the gluteus.

Primary Muscle Groups: Gluteus, Quads, hamstrings


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LATERAL LUNGELATERAL LUNGE Key PointsKey Points

Stand upright with feet hipStand upright with feet hip--width apart.width apart.

Step out directly to the side with the right leg to a positionStep out directly to the side with the right leg to a positionwhere the knee is over the foot.where the knee is over the foot.

Keep Hips BackKeep Hips Back

Keep Back FlatKeep Back Flat

Functional BenefitFunctional Benefit Lateral MovementLateral Movement

AgilityAgility

Primary Muscle Groups:Primary Muscle Groups: Groin, Quads, Gluteus, Hamstrings, CalvesGroin, Quads, Gluteus, Hamstrings, Calves


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BACK LUNGEBACK LUNGE

Key PointsKey Points Lunge backward until theLunge backward until the

left thigh is parallel with theleft thigh is parallel with theground.ground.

Step far enough so that theStep far enough so that the

knee is directly over theknee is directly over theheel.heel.

slightly lean the shouldersslightly lean the shoulders

forward to keep the hipsforward to keep the hipsback to activate theback to activate thegluteus.gluteus.

Primary Muscle GroupsPrimary Muscle Groups: Gluteus, Quads, Hamstrings


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HIP LIFTHIP LIFT

Starting PositionStarting Position

Lie on your back with feet & knees together.Lie on your back with feet & knees together.

Arms should be extended outward at shoulder height.Arms should be extended outward at shoulder height.

Raising hips upward until only the upper back touchesRaising hips upward until only the upper back touches

the floor; forming a bridge.the floor; forming a bridge.


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Primary Muscle Groups:Primary Muscle Groups: Gluteus, Hamstrings and Low back musclesGluteus, Hamstrings and Low back muscles

-With Knees Bent -With Legs Straight

Hip LiftHip Lift Functional BenefitFunctional Benefit

Abdominal & Back isolationAbdominal & Back isolation

Core StrengthCore Strength

BalanceBalance


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SINGLE LEG EXTENSION HIP LIFTSINGLE LEG EXTENSION HIP LIFT

Key PointsKey Points Lie on your back with feet on floor.Lie on your back with feet on floor.

Bring one knee to the chest keeping the opposite foot on theBring one knee to the chest keeping the opposite foot on theground.ground.

Arms extended outward at shoulder height.Arms extended outward at shoulder height. Begin by raising hips upward until only the upper back touchesBegin by raising hips upward until only the upper back touches

the floor; forming a bridge.the floor; forming a bridge.

Stabilize for 5 seconds then return to the ground and repeatStabilize for 5 seconds then return to the ground and repeat

with the other leg. To increase the difficulty of the exercise ywith the other leg. To increase the difficulty of the exercise yououcan straighten out the leg that is near the chest.can straighten out the leg that is near the chest.

Functional BenefitsFunctional Benefits

Bilateral movementBilateral movement Abdominal & Back isolationAbdominal & Back isolation

BalanceBalance

Primary Muscle GroupsPrimary Muscle Groups: Gluteus, Hamstrings and Low back muscles: Gluteus, Hamstrings and Low back muscles


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Upper Body ExercisesUpper Body Exercises ChestChest

Modified PushModified Push--upsups

Hands ElevatedHands Elevated

Knees BentKnees Bent

PushPush--upsups

Feet ElevatedFeet Elevated

With Stability BallWith Stability Ball

BackBack Bent Over RowBent Over Row

Near Deltoid RaiseNear Deltoid Raise

Inverted Body RowInverted Body Row

Feet ElevatedFeet Elevated Towel GripTowel Grip

PullPull--upsups

Assisted/ FullAssisted/ Full

ChinChin--ups (Assisted/ Full)ups (Assisted/ Full)

Shoulder ExercisesShoulder Exercises Hand WalksHand Walks

Mountain ClimbersMountain Climbers

Break DanceBreak Dance

Deltoid RaiseDeltoid Raise LateralLateral

AnteriorAnterior

Shoulder PressShoulder Press

Arm ExercisesArm Exercises Bicep CurlsBicep Curls

Hammer CurlsHammer Curls

Triceps DipTriceps Dip FloorFloor

BenchBench

Feet ElevatedFeet Elevated

With Stability BallWith Stability Ball

ForearmsForearms Wrist RollerWrist Roller

Flexion CurlsFlexion Curls Extension CurlsExtension Curls


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PUSH UPSPUSH UPS Starting PositionStarting Position

Lie face down on theLie face down on the

ground.ground.

Keep your head in aKeep your head in a

neutral position.neutral position.

Hands should be slightlyHands should be slightly

wider than shoulderwider than shoulder

width apart.width apart.

Remember to keep yourRemember to keep your

abdominals tight toabdominals tight to

maintain good posturemaintain good posture

and not allow the hips toand not allow the hips tosink or sag.sink or sag.

Primary Muscle GroupsPrimary Muscle Groups: Chest, Triceps: Chest, Triceps


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BODY ROWSBODY ROWS

(Inverted Pull(Inverted Pull--ups)ups) Key PointsKey Points

Pick a stable bar 2 feet to 3 feet in height.Pick a stable bar 2 feet to 3 feet in height. Lie on your back with feet & knees together.Lie on your back with feet & knees together.

he bar should be in line with the shoulders and upper chest.he bar should be in line with the shoulders and upper chest.

-Wide Grip - Regular (Towel) Grip


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Primary Muscle Groups: Latissmus Dorsi, BicepsPrimary Muscle Groups: Latissmus Dorsi, Biceps

Increase the DifficultyIncrease the Difficulty

- Knees Bent - Legs Straight & Elevated


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PULL UPSPULL UPS Key PointsKey Points

Pick a stable bar 7Pick a stable bar 7--8 feet in the air.8 feet in the air.

Grab bar with either a wideGrab bar with either a wide--grip (WG) or reverse grip (RG).grip (WG) or reverse grip (RG).

TheThe widewide--gripgrip position is held at a wide overposition is held at a wide over--hand grip with palmshand grip with palmsfacing away.facing away.

TheThe reversereverse--gripgrip position is held at shoulderposition is held at shoulder--width with the palmswidth with the palms

facing towards you.facing towards you.

Keep elbows fully extended and body in a straight line.Keep elbows fully extended and body in a straight line.

Functional TrainingFunctional Training

Body weight pullBody weight pull

Primary Muscle GroupsPrimary Muscle Groups: Latissmus Dorsi, Biceps: Latissmus Dorsi, Biceps


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CURL / PRESSCURL / PRESS

Key PointsKey Points Stand upright with feet shoulderStand upright with feet shoulder--widthwidth

apart and knees slightly bent.apart and knees slightly bent. Keep the low back protected by keepingKeep the low back protected by keeping

the abdominals tight.the abdominals tight.

Using dumbbells complete a curlingUsing dumbbells complete a curlingmotion.motion.

At the top of the curl rotate palmsAt the top of the curl rotate palmstowards each other.towards each other.

Press dumbbells overheadPress dumbbells overhead

Functional BenefitFunctional Benefit Upper body MultiUpper body Multi--joint movement.joint movement.

Simulates lifting hose packs, guns, orSimulates lifting hose packs, guns, orother job equipment.other job equipment.

Primary Muscle GroupsPrimary Muscle Groups: Biceps / Deltoids: Biceps / Deltoids


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Curl / PressCurl / Press


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BENCH DIPSBENCH DIPS Starting PositionStarting Position

Using a bench or stable chair.Using a bench or stable chair.

Face away from the bench.Face away from the bench.

Place your hands on the benchPlace your hands on the bench

shoulder width apart with yourshoulder width apart with your

fingers facing forward.fingers facing forward.

Legs should be bent at 90Legs should be bent at 90

degrees in front of the bodydegrees in front of the body

(straighten out the legs to(straighten out the legs toincrease the difficulty.)increase the difficulty.)

shoulders should be over theshoulders should be over the

hands.hands.


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Legs Straight or Elevated.Legs Straight or Elevated.

Primary Muscle GroupsPrimary Muscle Groups: Shoulders, Triceps: Shoulders, Triceps


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TRIPLE THREATTRIPLE THREAT Starting PositionStarting Position

Lie on your back with feetLie on your back with feet

together on a stability ball.together on a stability ball.

Legs should be straight withLegs should be straight with

hips up in the air balancing onhips up in the air balancing on

ball. Place arms on theball. Place arms on the

ground extended outward atground extended outward at

shoulder height.shoulder height.

Lifting ActionLifting Action

The first movement begins byThe first movement begins by

raising the hips upward untilraising the hips upward until

only the upper back touchesonly the upper back touchesthe floor, forming a bridge.the floor, forming a bridge.

Do this the desired amount ofDo this the desired amount of

repetitions.repetitions.


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The next movement is a leg curl;The next movement is a leg curl;

it starts with legs straight and theit starts with legs straight and the

hips as high possible. Keepinghips as high possible. Keepingthe hips up, you pull or curl thethe hips up, you pull or curl the

ball to the body. Then return theball to the body. Then return the

ball to the starting position andball to the starting position and

repeat.repeat.

The final stage of the exercise isThe final stage of the exercise is

the hip lift with your feet on athe hip lift with your feet on astability ball. Start at the finalstability ball. Start at the final

position of the leg curl movementposition of the leg curl movement

with the legs bent. Begin thewith the legs bent. Begin the

final movement by raising hipsfinal movement by raising hips

upward until only the upper backupward until only the upper back

touches the floor, forming atouches the floor, forming a

bridge, then return to the groundbridge, then return to the ground

and repeat.and repeat.

Primary Muscle Groups: Gluteus, Hamstrings and Low back muscles


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A Workout You Can DesignA Workout You Can Design

3xWrist Roller

3 sets x 15 repetitionsFloor Tricep Dips

3 sets x 15 repetitionsBiceps Curls

3 sets x 15 repetitionsBent Over Rows

3 sets x 15 repetitionsHand Walks

3 sets x 15 repetitionsSplit Lunge

3 sets x 15 repetitionsGood Mornings

3 sets x 15 repetitionsModified Push-ups

3 sets x 15 repetitionsBody Squats

Emphasis Muscular Endurance - 12 to 15 Repetitions

Example Workout A for Week 1 - Week 3


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3xWrist Flex/Extension Curls

3 sets x 12 repetitionsBench Dips

3 sets x 12 repetitionsHammer Curls

3 sets x 12 repetitionsInverted Body Row

3 sets x 12 repetitionsMountain Climbers

3 sets x 12 repetitionsLateral Lunge

3 sets x 12 repetitionsHip Lifts

3 sets x 12 repetitionsPush Ups

3 sets x 12 repetitionsSteps Ups

Emphasis combination Strength / EnduranceEmphasis combination Strength / Endurance --88 --12 Reps12 Reps

Example Workout B for Week 4Example Workout B for Week 4 -- Week 6Week 6


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3xWrist Roller

3 sets x 10 repetitionsBench Dips w/Stability Ball

3 sets x 10 repetitionsCurl / Press w/ Shoulder Extension

3 sets x 10 repetitionsAssisted Pull-ups

3 sets x 10 repetitionsLateral Deltoid Raise

3 sets x 10 repetitionsSingle Leg Squat

3 sets x 10 repetitionsSL Good mornings or Hip Lifts

3 sets x 10 repetitionsFeet elevated Push-ups

3 sets x 10 repetitionsWalking Lunge

Emphasis Muscular Strength - 8 to 10Repetitions

Example Workout C for Week 7 - Week 9

sac body weight exercises

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