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Foundational training Macrocycle 1

  • Weeks 1-6 of Macrocycle 1 for Foundational training.
  • This is a twice a week resistance program(Mondays, Thursdays);
  • Do 5-10 minutes of a dynamic warm-up.
  • Rest 60 seconds between sets.

Bodyweight Squats

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Take 90 seconds of rest between sets.

Machine Chest Dip

1) Step up on foot platform (if available) and position hands on dip bars.
2) Start position: Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3) Lower your body until your upper arm is parallel to the floor.
4) Return to starting position by extending the elbows to a slightly bent position.
5) Remember to keep the trunk bent forward, head neutral, and chest up.

Alternating Superman

1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

Lying Hamstring Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.

Seated Dumbbell Shoulder Press

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.

Stationary Bodyweight Lunge

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.

Free Motion Fitness Bicep Curls

1. Stand in front or in between the pulleys.
2. Reach down and grab the pulleys and bring them to waist height.
3. Keeping your upper body tight and not moving curl the cables up towards your shoulders.
4. Make sure to keep your elbows tucked against your sides and do not shift them forward during the movement.
5. Repeat for the desired repetitions.

Machine Seated Calf Raise

1. Sit in the machine and place your knees underneath the pad and the balls of your feet on the foot plate.
2. Raise your heels up towards the ceiling and release the safety stop.
3. Start movement by lowering your heels towards the floor to the fullest range of motion. Flex your calves and push the balls of your feet into the foot plate and raise your heels up towards the ceiling.
4. Repeat for the prescribed number of repetitions.

Pullups (assisted)

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform
3) Pull body up until bar is below chin level.
4) Return to start position.
6) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.

Standard Pushup

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. 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.


1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.

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