Professional Documents
Culture Documents
Workouts
Workouts
Warm Up?
1 Leg balance - 5x30 sec each leg
Arm raises (front&side) - 3x10 each (3lb weight?)
Pushups against
Sit in chair, wall -into
dig heels 3x15
the ground (mimics squats
without hurting knees) - 5x30 sec.
Step ups - 3x10 alternating legs
Curl ups - 3x20
Cool down stretch
Tuesday
Pool: October
10 min 25th
walking at 12:00
in shallow end/PM
10 min aqua
jogging
Pool: Hip raises, push ups against wall, leg lifts in
water
Additional Comments
Additional Comments
Additional Comments
Weekly Training Plan/
Monday Oct. 24
5mins ~4mph
3X30
did not perfom, free weights were sold from the
gym -_-
said she felt strain on neck, hands behind head
help,
will reduce to 3X8 next week .
5 mins elepical
45sec
5lb x 15
Tuesday,
1/2 lap jogNovember
warm up X3, 15th
1 fullataqua
12:00PM
jog Tuesday, November 29th at 12:00PM
lap 1/2 lap jog warm up X3, 1 full aqua jog lap
Frontboard
Kick and Lateral raises
kick full 3X12;
lap and back;fullfull
jogjog
lap Front and Lateral raises 3X15; full jog lap
lap
Straddle noodle, bicycle swim 1/2 lap Kick board kick
frontwards fullbackwards.
1/2 lap lap and back; full on
Focus jog lap
and back using arms
keep head above water, use abs to walk head above water, use abs to walk feet
feet from bottom of wall to top) from bottom of wall to top)
Full aqua jog lap Full aqua jog lap
Single Leg Balance 30 sec each side x 4 Single Leg Balance 30 sec each side x 4 (splashed water to make m
3 walking laps cooldown 3 walking laps cool down
walkups, felt accomplished and her another changeup in exercise to make it a
balance has definitely improved little more difficult
Thursday, November 17th at
12:00PM Thursday, December 1st at 12:00PM
4 min elliptical; 4 min bike
4x30 steps
3x12; 5lb cuf weight 3x15; 5lb cuf weight
3x12; 5lb cuf weight 3x15; 5lb cuf weight
3x15 3x15
3 x 20open);
eyes sec hold
also added in one attempt 3 x 30open);
eyes sec hold
one attempt each side with
each side with eyes closed eyes closed
Cool Down Stretch Cool Down Stretch
Really struggled with eyes closed on the on either side. However, still struggle once
balancing. eyes were closed.
4 (splashed water to make more difficult)
Thanksgiving Week Workouts
Traveling
Designed so Workout
it can be done while Hotel Workout
traveling, but
Crunches 3x 15; notjust
driving
lay the seat retun body to origional
back some
dumbbells, textbook,"carry on" postion
Single Leg Balance: 3x 45
bag
sitting in car seat, pull knees to seconds
down right foot, step down
chest
squeeze together for hold of 20 left foot x lift
stomach, 15)arms and legs of
seconds
Each stop practice balance, 30 ground for hold of 10 seconds
sec each leg
Workouts
Hotel Workout 2
Wall Pushups 3x 15
Calf Raises-
a count of 3,3x 10 to start
return
position
Wall Sits: 3x 30secs
Future 6 Week Workout Plan
Day
Warm1 Up- 5-8 Day
Warm2 up-(Pool)
Walk three half laps in Day
Warm3 Up: 5-8
minute
45sec onwalk
unstable shallow end; 1 full
out of the water lap aqua
using jog
your arms min walk at
8seconds
surface
Arm Raises pillow)
(ie (front and
engageabs;core
1 full aquathan
more jog the
lap top X Ups-
Press 10
and
Incine PushupsX 8
side) 6lbs kickboard);
backwards fullaquawayjogback;
full lap
aqua jog 10; 6lbs
Bicep Curls
(hands
secondson 10table)-8
each full lap
top of water then bend knees to 10x 6lbs
touch knees/
leg chest,
closed return legst
eyes for eachto leg;
top of water.
aqua jog thighs
Cool Down
Cool Down Stretch full lap Stretch
Cool down 3 1/2 walking laps