BODY WEIGHT EXERCISES

Santa Monica Wellness Program

Todays Outline
Introductions
John Hardie Mat Wesner

Video
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Exercise Participation
Learn proper form

Personalizing your Workout

Something to take home

Why Body Weight Exercises?

Beneficial workout program with the use of little to no equipment! On Location
These exercises can be done anywhere

Functional Exercise!!!
Job & Life Specific Motions Enhance Performance Decrease InjuriesBacks, Knees, & Shoulders!

Lower Body
Multi-Joint Leg Exercises
Body Squat
Single Leg Bench Squat

Hamstring Exercises
Good mornings
Double Single

Hip Lift
Straight leg Double Foot (Elevated) Single Leg Hip Lift Single Leg (Elevated)

Step-up Split Forward Lunge

Forward Back Walking

Body Squat
Key Points
Feet hip-width apart and toes pointed forward. Hips Knees & Feet in line Keep head & chest up Keep your weight in the heels

Functional Benefit
Common Motion
Fire Ground Police Scenes
Primary Muscle Groups: Gluteus, Quads, Hamstrings.

SINGLE LEG SQUAT

Key Points
- Balance on the right leg with the left leg back in the air. - Slightly touch the back foot on the ground for additional balance. - Lower to a quarter squat. - Keep the knee directly over the foot. - Also a common motion in Fire & Police activities.

Primary Muscle Groups: Gluteus, Quads, Hamstrings

Front Step-Up

Key Points
Place right foot on top of 12-22 inch box. Push body upward with right foot to full knee extension Simultaneously bring the left hip knee into the air.

Functional Benefit
Stair Simulation Side Specific Motor & Balance Training
Primary Muscle Groups: Gluteus, Quads, Hamstrings

FRONT LUNGE
Key Points
Stand upright with feet hip-width apart. Lunge forward until the thigh is parallel with the ground. Take a big enough step so that the knee is directly over the heel. slightly leaning the shoulders forward keeping the hips back to activate the gluteus.

Primary Muscle Groups: Gluteus, Quads, hamstrings

Key Points

LATERAL LUNGE

Stand upright with feet hip-width apart. Step out directly to the side with the right leg to a position where the knee is over the foot. Keep Hips Back Keep Back Flat

Functional Benefit
Lateral Movement Agility

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

BACK LUNGE
Key Points
Lunge backward until the left thigh is parallel with the ground. Step far enough so that the knee is directly over the heel. slightly lean the shoulders forward to keep the hips back to activate the gluteus.
Primary Muscle Groups: Gluteus, Quads, Hamstrings

HIP LIFT

Starting Position
Lie on your back with feet & knees together. Arms should be extended outward at shoulder height. Raising hips upward until only the upper back touches the floor; forming a bridge.

Hip Lift
Functional Benefit
Abdominal & Back isolation Core Strength Balance

-With Knees Bent

-With Legs Straight

Primary Muscle Groups: Gluteus, Hamstrings and Low back muscles

SINGLE LEG EXTENSION HIP LIFT

Key Points
Lie on your back with feet on floor. Bring one knee to the chest keeping the opposite foot on the ground. Arms extended outward at shoulder height. Begin by raising hips upward until only the upper back touches the floor; forming a bridge. Stabilize for 5 seconds then return to the ground and repeat with the other leg. To increase the difficulty of the exercise you can straighten out the leg that is near the chest.

Functional Benefits
Bilateral movement Abdominal & Back isolation Balance

Primary Muscle Groups: Gluteus, Hamstrings and Low back muscles

Upper Body Exercises

Chest
Modified Push-ups
Hands Elevated Knees Bent

Shoulder Exercises
Hand Walks
Mountain Climbers Break Dance

Push-ups
Feet Elevated With Stability Ball

Back
Bent Over Row Near Deltoid Raise Inverted Body Row
Feet Elevated Towel Grip

Arm Exercises

Deltoid Raise Lateral Anterior Shoulder Press Bicep Curls Hammer Curls Triceps Dip

Pull-ups
Assisted/ Full Chin-ups (Assisted/ Full)

Forearms

Floor Bench Feet Elevated With Stability Ball Wrist Roller Flexion Curls Extension Curls

PUSH UPS
Starting Position
Lie face down on the ground. Keep your head in a neutral position. Hands should be slightly wider than shoulder width apart. Remember to keep your abdominals tight to maintain good posture and not allow the hips to sink or sag.

Primary Muscle Groups:

Chest, Triceps

Key Points

BODY ROWS (Inverted Pull-ups)

Pick a stable bar 2 feet to 3 feet in height. Lie on your back with feet & knees together. The bar should be in line with the shoulders and upper chest.

-Wide Grip

- Regular (Towel) Grip

Increase the Difficulty

- Knees Bent

- Legs Straight & Elevated

Primary Muscle Groups: Latissmus Dorsi, Biceps

Key Points

PULL UPS

Pick a stable bar 7-8 feet in the air. Grab bar with either a wide-grip (WG) or reverse grip (RG).
The wide-grip position is held at a wide over-hand grip with palms facing away. The reverse-grip position is held at shoulder-width with the palms facing towards you.

Keep elbows fully extended and body in a straight line.

Functional Training
Body weight pull

Primary Muscle Groups: Latissmus Dorsi, Biceps

CURL / PRESS
Key Points
Stand upright with feet shoulder-width apart and knees slightly bent. Keep the low back protected by keeping the abdominals tight. Using dumbbells complete a curling motion. At the top of the curl rotate palms towards each other. Press dumbbells overhead

Functional Benefit

Upper body Multi-joint movement. Simulates lifting hose packs, guns, or other job equipment.

Primary Muscle Groups: Biceps / Deltoids

Curl / Press

BENCH DIPS
Starting Position
Using a bench or stable chair. Face away from the bench. Place your hands on the bench shoulder width apart with your fingers facing forward. Legs should be bent at 90 degrees in front of the body (straighten out the legs to increase the difficulty.) shoulders should be over the hands.

Legs Straight or Elevated.

Primary Muscle Groups: Shoulders, Triceps

TRIPLE THREAT
Starting Position
Lie on your back with feet together on a stability ball. Legs should be straight with hips up in the air balancing on ball. Place arms on the ground extended outward at shoulder height.

Lifting Action
The first movement begins by raising the hips upward until only the upper back touches the floor, forming a bridge. Do this the desired amount of repetitions.

 The next movement is a leg curl; it starts with legs straight and the hips as high possible. Keeping the hips up, you pull or curl the ball to the body. Then return the ball to the starting position and repeat.

The final stage of the exercise is the hip lift with your feet on a stability ball. Start at the final position of the leg curl movement with the legs bent. Begin the final movement by raising hips upward until only the upper back touches the floor, forming a bridge, then return to the ground and repeat.

Primary Muscle Groups:

Gluteus, Hamstrings and Low back muscles

A Workout You Can Design

Example Workout A for Week 1 - Week 3 Emphasis Muscular Endurance - 12 to 15 Repetitions
Body Squats Modified Push-ups Good Mornings Split Lunge Hand Walks Bent Over Rows Biceps Curls Floor Tricep Dips Wrist Roller 3 sets x 15 repetitions 3 sets x 15 repetitions 3 sets x 15 repetitions 3 sets x 15 repetitions 3 sets x 15 repetitions 3 sets x 15 repetitions 3 sets x 15 repetitions 3 sets x 15 repetitions 3x

Example Workout B for Week 4 - Week 6 Emphasis combination Strength / Endurance -8 -12 Reps

Steps Ups Push Ups Hip Lifts Lateral Lunge Mountain Climbers Inverted Body Row Hammer Curls Bench Dips Wrist Flex/Extension Curls

3 sets x 12 repetitions 3 sets x 12 repetitions 3 sets x 12 repetitions 3 sets x 12 repetitions 3 sets x 12 repetitions 3 sets x 12 repetitions 3 sets x 12 repetitions 3 sets x 12 repetitions 3x

Example Workout C for Week 7 - Week 9 Emphasis Muscular Strength - 8 to 10 Repetitions

Walking Lunge Feet elevated Push-ups SL Good mornings or Hip Lifts Single Leg Squat Lateral Deltoid Raise Assisted Pull-ups Curl / Press w/ Shoulder Extension Bench Dips w/Stability Ball Wrist Roller

3 sets x 10 repetitions 3 sets x 10 repetitions 3 sets x 10 repetitions 3 sets x 10 repetitions 3 sets x 10 repetitions 3 sets x 10 repetitions 3 sets x 10 repetitions 3 sets x 10 repetitions 3x