{"id":273,"date":"2013-03-29T13:47:34","date_gmt":"2013-03-29T20:47:34","guid":{"rendered":"https:\/\/blogs.ubc.ca\/spelland\/?page_id=273"},"modified":"2013-03-29T14:26:22","modified_gmt":"2013-03-29T21:26:22","slug":"1-week-training-program","status":"publish","type":"page","link":"https:\/\/blogs.ubc.ca\/spelland\/1-week-training-program\/","title":{"rendered":"1 Week Training Program"},"content":{"rendered":"\n\n\n\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

DAY 1<\/strong><\/span><\/h3>\n

Overall Body Weight exercises with an emphasis to burn abdominal fat and improve endurance<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n<\/tr>\n
Program Variables<\/td>\n\u00a0<\/td>\nSets & Reps<\/td>\nWeight<\/td>\nRest: secs<\/td>\nComments<\/td>\n\u00a0<\/td>\n<\/tr>\n
Day<\/td>\nType<\/td>\nExercise<\/td>\n1st<\/td>\n2nd<\/td>\n3rd<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
1<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nWarm Up<\/td>\n5-10 min<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nFull body movement to lubricate joints (step ups and Ball passing)<\/td>\n\u00a0<\/td>\n<\/tr>\n
Strength<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Lower Body:<\/td>\nBody Squats<\/td>\n12<\/td>\n12<\/td>\n12<\/td>\n\u00a0<\/td>\n60-120<\/td>\nAll strength exercises done using only body weight for initial\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
(body weight only)<\/td>\nBridge<\/td>\n12<\/td>\n12<\/td>\n12<\/td>\n\u00a0<\/td>\n60-120<\/td>\ntraining<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nLunge<\/td>\n12<\/td>\n12<\/td>\n12<\/td>\n\u00a0<\/td>\n60-120<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Abs & Core<\/td>\nTubing Rotation<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\nAll abdominal exercises done until just before fatigue\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nLeg Lowers<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nAbdominal Crunch<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Cardio<\/td>\n20 mins<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n60-80% of aerobic capacity, consistent speed<\/td>\n\u00a0<\/td>\n<\/tr>\n
Bike<\/td>\nCool down: 2-5 mins<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Stretching<\/td>\nHip Flexors<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nQuadricep<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nAbdominal<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

DAY 2<\/span><\/h3>\n

Upper Body, Core, Cardio & Flexibility<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n<\/tr>\n
Program Variables<\/td>\n\u00a0<\/td>\nSets & Reps<\/td>\nWeight<\/td>\nRest: secs<\/td>\nComments<\/td>\n\u00a0<\/td>\n<\/tr>\n
Day<\/td>\nType<\/td>\nExercise<\/td>\n1st<\/td>\n2nd<\/td>\n3rd<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
1<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nWarm Up<\/td>\n5-10 min<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nFull body movement to lubricate joints (step ups and Ball passing)<\/td>\n\u00a0<\/td>\n<\/tr>\n
Strength<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Upper Body<\/td>\nChest Press<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n60-120<\/td>\nStrength training done primarily with bands to emphasize eccentric contractions<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nRows<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n60-120<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nDips<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n60-120<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nLat Pull Down<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Abs & Core<\/td>\nMed Ball Crunch<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\nAll abdominal exercises done until just before fatigue\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nBicycles<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nOverhead Side Bend<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Cardio<\/td>\n20 mins<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n60-80% of aerobic capacity, consistent speed<\/td>\n\u00a0<\/td>\n<\/tr>\n
Brisk Walk<\/td>\nCool down: 2-5 mins<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Stretching<\/td>\nPectoralis<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nDo more stretching if left over time<\/td>\n\u00a0<\/td>\n<\/tr>\n
Static\u00a0<\/td>\nRear Delt<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nemphasis on education to stretch daily<\/td>\n\u00a0<\/td>\n<\/tr>\n
30 seconds<\/td>\nOverhead Tricep<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

DAY 3<\/span><\/h3>\n

Lower Body, Core, Cardio & Flexibility<\/td>\n

\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n<\/tr>\n
Program Variables<\/td>\n\u00a0<\/td>\nSets & Reps<\/td>\nWeight<\/td>\nRest: secs<\/td>\nComments<\/td>\n\u00a0<\/td>\n<\/tr>\n
Day<\/td>\nType<\/td>\nExercise<\/td>\n1st<\/td>\n2nd<\/td>\n3rd<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nAdd Wobble Board or Bosu Ball to Work on Balance<\/td>\n\u00a0<\/td>\n<\/tr>\n
1<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nWarm Up<\/td>\n5-10 min<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nFull body movement to lubricate joints (step ups and Ball passing)<\/td>\n\u00a0<\/td>\n<\/tr>\n
Strength<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Lower Body<\/td>\nSquat – Wall SB<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n60-120<\/td>\nIncrease Resistence by adding free weights\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nHamstring Curls<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n60-120<\/td>\nIf no machine, use ankle weights<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nCalf Raises<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n60-120<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n10-12<\/td>\n10-12<\/td>\n10-12<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Abs & Core<\/td>\nLeg Lowers<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\nAll abdominal exercises done until just before fatigue\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nPelvic Tilt<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\nHold for 5 seconds, rest for 5 seconds<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\nSuit Cases<\/td>\n10-20<\/td>\n10-20<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n45<\/td>\nUse Medicine ball to strengthen adduction<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Cardio<\/td>\n20 mins<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n60-80% of aerobic capacity, consistent speed<\/td>\n\u00a0<\/td>\n<\/tr>\n
Clients’ Choice<\/td>\nCool down: 2-5 mins<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
Stretching<\/td>\nQuadricep<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nDo more stretching if left over time<\/td>\n\u00a0<\/td>\n<\/tr>\n
Static\u00a0<\/td>\nAbdominal<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\nemphasis on education to stretch daily<\/td>\n\u00a0<\/td>\n<\/tr>\n
30 seconds<\/td>\nHamstring<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

DAY 1 Overall Body Weight exercises with an emphasis to burn abdominal fat and improve endurance \u00a0 \u00a0 Program Variables \u00a0 Sets & Reps Weight Rest: secs Comments \u00a0 Day Type Exercise 1st 2nd 3rd \u00a0 \u00a0 \u00a0 \u00a0 1 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Warm Up 5-10 min \u00a0 … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":17525,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-273","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/pages\/273","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/users\/17525"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/comments?post=273"}],"version-history":[{"count":7,"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/pages\/273\/revisions"}],"predecessor-version":[{"id":281,"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/pages\/273\/revisions\/281"}],"wp:attachment":[{"href":"https:\/\/blogs.ubc.ca\/spelland\/wp-json\/wp\/v2\/media?parent=273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}