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.
no_photo
Rating:
 Unrated
Created By:
stacio139 on February 06, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-1530
-1530
-1530
Bicycle Crunches-1530
-1530
-1530
Closed Leg Toe Touches-1530
-1530
-1530
Dumbbell Side Bends5 lbs.1530
5 lbs.1530
5 lbs.1530
Flutter Kicks-1530
-1530
-1530
Leg Raises-1530
-1530
-1530
Calves
One-Leg Dumbbell Calf Raises10 lbs.1260
10 lbs.1260
10 lbs.1260
Seated Dumbbell Calf Raises15 lbs.1260
15 lbs.1260
15 lbs.1260
Lower Back
Back Extension: Ground-1560
-1560
-1560
Machine Low Back Extensions-1560
-1560
-1560
Thighs
Angled Leg Press100 lbs.1260
100 lbs.1260
100 lbs.1260
Dumbbell Lunges3 lbs.1260
3 lbs.1260
Front Squats-1260
-1260
-1260
Hip Abduction Machine55 lbs.1260
55 lbs.1260
55 lbs.1260
Hip Adduction Machine55 lbs.1260
55 lbs.1260
55 lbs.1260
Leg Extensions55 lbs.1260
55 lbs.1260
55 lbs.1260
Lying Leg Curls55 lbs.1260
55 lbs.1260
55 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Treadmill Running0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Swimming0.000 miles0-
Upright Stationary Bike0.000 miles0-

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