Fit and Functional

Protocol : zzz web site core

ID : THR :

914 774 3644 Date : Saturday, July 18, 2009

Quadraped arm-leg raise
Start on all fours, knees under hips, hands under Sets:
shoulders. Brace the stomach, squeeze the glutes. Press Reps:
the heel straight back to straighten the leg while keeping
the torso level and spine neutral. Weight:
Balance a book on your back to insure proper form. Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
A.T.
G.F. 15 16 17 18 19 20 21

ADL 22 23 24 25 26 27 28

29 30 31

Plank
On elbows and toes keep spine neutral hold trunk off floor Sets:
Do not let Low back drop, Shoulders shrug Reps:
Upper back round.
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
All Catagories except power
15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Side Plank
Lie on side, resting on elbow. Make sure elbow is directly Sets:
underneath shoulder. Lift hips off floor and hold body up in Reps:
a straight line. Keep abdominals tight and neutral spine.
Hold Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
All Catagories except power
15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Dead Bug w/ Foam Roller

on a foam roller touch opposite arm to leg Sets:
concentrate on a neutral spine and dont let roller move Reps:
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
ADL
G.F. 15 16 17 18 19 20 21

A.T. 22 23 24 25 26 27 28

29 30 31

1 of 6 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
 Fit and Functional
Protocol : zzz web site core
ID : THR :

914 774 3644 Date : Saturday, July 18, 2009

Overhead med ball brace
Lying on foam roller with feet flat on floor. Hold med ball Sets:
straight up in the air and then extend arm back overhead. Reps:
Hold for 2 seconds and return. Keep abdominal hollow
throught entire movement. Weight:
Hold:
To challenge the core musculature using variable
Rest:
leverage.

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
ADL
G.F. 15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Cable Crunch
Kneel on floor with back toward cables. Hold bar above Sets:
head, keeping back straight. Pull cable downward while Reps:
sticking tail and chest out. Contract abdominals as you
pull toward floor. Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
S.T.
G.F. 15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Iso Ball Push w/partner

Stand on bosu ball holding gym ball in front of body. Sets:
Maintain balance and have partner push ball from side to Reps:
side.
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
G.F.
15 16 17 18 19 20 21
ADL
A.T. 22 23 24 25 26 27 28

29 30 31

Bosu and Ball Plank

Maintaining neutral spine place elows on ball and feet on Sets: 2-3
Bosu Reps: 2x
Can also be done the opposite way
Weight:
Hold: 15 sec
Rest:
2x/day

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
All Catagories except power
15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

2 of 6 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
 Fit and Functional
Protocol : zzz web site core
ID : THR :

914 774 3644 Date : Saturday, July 18, 2009

No Rotation transverse cable chop
Grasp handle of cable with both hands keeping abs tight Sets:
and shoulders down, twist from the hips while pulling Reps:
cable straight across your body.
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
All Except Power
15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

No Rotation upward cable chop

Grasp handle of cable with abs tight and shoulders down. Sets:
twist from the hips, pulling in an upward and across Reps:
motion.
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
A.T
F.T 15 16 17 18 19 20 21

ADL 22 23 24 25 26 27 28
S.T 29 30 31

No rotation downward chop

Grasp handle of cable with both hands keeping abs tight Sets:
and shoulders down. Twist from the hips and pull cable in Reps:
a downward and across motion.
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
A.T
G.F 15 16 17 18 19 20 21

F.T 22 23 24 25 26 27 28
ADL 29 30 31

Crunch on dyna disc

Place dyna disc under low back. The closer to the tail Sets:
bone the more difficult. Reps:
Start with back off the floor, crunch up and return to start.
Crunch by shifting the air not by flexing your spine. Dont Weight:
come too far up. Hold:
Aviod touching the floor.
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
G.F.
A.T. 15 16 17 18 19 20 21

S.T. 22 23 24 25 26 27 28

29 30 31

3 of 6 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
 Fit and Functional
Protocol : zzz web site core
ID : THR :

914 774 3644 Date : Saturday, July 18, 2009

Pike
Place toes on ball and assume a push up position. Sets:
Keeping a neutral spine pull the ball in while elevating Reps:
your glutes in the air. Bring toes in towards chest. Do not
round your back. Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
S.T.
A.T. 15 16 17 18 19 20 21

G.F. 22 23 24 25 26 27 28

29 30 31

Overhead Cable Hip Hinge

Start with feet shoulder width apart and cable in one hand Sets:
overhead Reps:
hip hinge forward on one leg
resistance should be in opposite hand of planted leg Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
A.T.
G.F. 15 16 17 18 19 20 21

ADL 22 23 24 25 26 27 28

29 30 31

Corkscrew
With med ball, extend left leg back while twisting trunk to Sets:
the right. Raise left leg with knee up and twist trunk to the Reps:
left. Return to starting position. Repeat with opposite
leg.Maintain neutral spine through entire movement. Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14
A.T.
G.F. 15 16 17 18 19 20 21

ADL 22 23 24 25 26 27 28
F.T. 29 30 31

Sphinx
Lie on your stomach propped up on your elbows. Inhale Sets:
and round your middle back towards the ceiling. Exhale Reps:
and imaging a string on top of your head elongating your
spine. At the same time allow your chest to drop towards Weight:
the floor. Keep your chin tucked in and neck straight. Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

4 of 6 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
 Fit and Functional
Protocol : zzz web site core
ID : THR :

914 774 3644 Date : Saturday, July 18, 2009

Bird Dog
On hands and knees maintain a neutral spine while Sets:
extending the opposite arm and leg. Keep Reps:
hips level and do not use the lower back or hike the
shoulder. Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Bird Dog with lateral extended arm

Get on hands and knees with hands directly under the Sets:
shoulders. Extend leg straight out while extending Reps:
opposite arm straight out to the
side. Hold for two seconds and return to starting position. Weight:
Return and repeat. Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Side Plank w/arm-leg raise

Lying on side with legs striaght out. Keep hip, shoulder in Sets:
line. Support body on forearm, raise hip off floor and hold. Reps:
Raise upper arm and leg, hold. Avoid rotating forward or
backward. Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Ab Crunch
Lie on back with knees bent on top of ball. Keep arms Sets:
folded across chest or hands behind head. Slowly roll your Reps:
shoulders away from the floor until a strong contraction is
felt in the abdominals. Return to start under control. Press Weight:
lower back into the floor, exhale on the exertion, and aviod Hold:
tucking the chin toward the neck.
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

5 of 6 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases
 Fit and Functional
Protocol : zzz web site core
ID : THR :

914 774 3644 Date : Saturday, July 18, 2009

Push up to rotation
do a push up on dumbells Sets:
once you are at the top of the motion rotate up and hold it Reps:
for 1-2 seconds
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Turkish Sit Up
lie prone with KB almost overhead Sets:
opposite arm is palm down on floor Reps:
the side of resistance has bent leg
crunch up keeping weight steady and pushing off bent leg Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Turkish Stand Up
Perform Turkish Sit up Sets:
Bring straight leg in keeping hand on the floor,weight Reps:
steady and keeping a neutral spine throughout movement
Weight:
Hold:
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

Hanging Leg Raise

Hanging from arm slings or chin up bar with knees bent, Sets:
draw the hip upward until a strong contraction os felt in the Reps:
abdominals. Return to start under control. Aviod arching
or hyper extending the lower back and raise the legs by Weight:
using the strength of the abdominals rather than bending Hold:
at the hip.
Rest:

1 2 3 4 5 6 7
Notes:
8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 31

6 of 6 PHR30EC5-12942
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. ©2003, Phases