FEBRUARY POST-PT WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

stacio139 on February 06, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Abs, Calves, Lower Back, Thighs, Biceps, Chest, Forearms, Shoulders, Triceps

Description

6 months out of labral repair surgery, just post PT, continuing to train for rock climbing.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	15	30
	-	15	30
	-	15	30
Bicycle Crunches	-	15	30
	-	15	30
	-	15	30
Closed Leg Toe Touches	-	15	30
	-	15	30
	-	15	30
Dumbbell Side Bends	5 lbs.	15	30
	5 lbs.	15	30
	5 lbs.	15	30
Flutter Kicks	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Seated Dumbbell Calf Raises	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Lower Back
Back Extension: Ground	-	15	60
	-	15	60
	-	15	60
Machine Low Back Extensions	-	15	60
	-	15	60
	-	15	60
Thighs
Angled Leg Press	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Dumbbell Lunges	3 lbs.	12	60
	3 lbs.	12	60
Front Squats	-	12	60
	-	12	60
	-	12	60
Hip Abduction Machine	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Hip Adduction Machine	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Leg Extensions	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Lying Leg Curls	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Treadmill Running	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Swimming	0.000 miles	0	-
Upright Stationary Bike	0.000 miles	0	-

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