Exercise TIPS
SHARPEN YOUR SHOULDERS!
By Jose Fuentes CSCS/CPT/MS
Summary Of Program |
Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
Military Press - Prone On SB With DB |
Exercise |
3 |
12-15 |
|
1,3 secs |
moderate |
30 secs |
Lateral Raise - Seated on SB |
Exercise |
3 |
12-15 |
|
1,3 secs |
moderate |
30 secs |
Row - Rear Delt (Prone On SB) |
Exercise |
3 |
12-15 |
|
1,3 secs |
moderate |
30 secs |
Rear Delt - Stork Stance |
Exercise |
3 |
12-15 |
|
1,3 secs |
moderate |
30 secs |
Cool Down |
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TRIPLE TRI'S!
By Jose Fuentes/M.S./C.S.C.S/CPT/Martial Artist
Exercise:
TRICEP-KICKBACK - 
STRAIGHT ARM
W/ SB ROLLAWAY
Reps:16
Intensity: High
Tempo: Moderate to Slow
Rest: 20 secs
Duration: 10 to 14 secs per set
Preparation :
Initiate a thorough dynamic warm 
up prior to starting this exercise;
this engages the nervous system.
Movement :
Begin with the top of one foot on the SB.
Choose light dumbbells to begin
In a two phase movement, push the
back leg behind and roll the SB
back. Flex forward at the hip.
Hold and perform a straight arm
extension (as shown). Bring the
arms back down and return to standing.
Repeat.
Ensure the body line in tall throughout
the movement and bring
the SB closer to the knee if you are having
difficulty maintaining balance
Framework of the body's work out article. Trainer: Jose Fuentes
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Biceps Curl Seated on SB | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Biceps Curl Seated | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Chest Press on SB Arm DB | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Deadlift DB | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Back Extension | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Biceps Curl Standing | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Chest Press DB incline on SB | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Clear and Press 1 Arm DB | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Ball Wall Circles | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Chest Fly incline | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Bicep Curl Squat | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Bicep Curl w/ | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Bicep Curl Deadlift | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
| Chest Press on SB DB/Bungee Integration | Exercise | 2 to 3 | 12-14 | N/A | low | moderate | 35 secs |
BICEP CURL - SEATED ON SB 
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Activate coreand glutes by drawing navel towards spine and squeezing glutes.
Sit tall on theSB with feet placed about hip width apart, flat on the floor.With weights in both handsand arms
straight.
Movement :
With core activated, lift up both weights until they reach the peak of the curl.At this point allow them to return to the
starting position and repeat.
BICEP CURL - SEATED
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Adjust seat height so that the shoulders are in neutral and not shrugged while the arms are resting on the pad.Line up the elbows with the axis of the
machine.
Movement :
From the start position, draw your belly button inward toward your spine.Maintaining a "sit tall" position, slowly
curl upward.Maintaining optimal alignment throughout the ENTIRE body, return to
the start position and repeat movement.Do not allow head to "jet" forward.To assist stability, depress shoulders.Arms should stay parallel on pad.
CHEST PRESS - ON SB 2 ARM DB 
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Place head & shoulders on ball, keep chin up so neck is in neutral position.Position feet apart to form good base of
stability.Activate transverse (pull belly button
towards spine & hold).
Movement :
Start with weights on chest.
Push both weights towards the ceiling whilst exhaling.Upon reaching peak of repetition lower weights back to chest whilst inhaling and repeat.
Keep body in "plank" position.
Maintain even speed when performing the exercise.Push weights above the chest not over your head.
DEADLIFT - DB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand tall,retract scapulas anddraw in navel towards spine whilst squeezing glutes.
Important that the hip, knee and toes are tracking in line.
Core must remain activated throughout
deadlift-watch for compensation in your
client. Don't let misalignment of legs or
flexion of the lower lumbar occur.
Movement :
Keep armsstaight at all times.
Lower the weights down as deep as neutral spine angles can be maintained.Maintain good posture throughout the
exercise with shoulder blades retracted and depressed.
Ensure no compensations of the knee ankle or hip.
Return to the starting position, pushing through theglutes (to keep pressure off the lower back) and keeping the head &
chest up, this will ensure thatpressure
is not placed solely on thelower back.
Breathing in on the way down &
breathing out on the way up
Dont rush through the exercise.
Keep transverse activated at all times.
BACK EXTENSION 
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
If training the erectors is the goal (i.e. spinal extension), place the pad high enough to "block" the hip joint from
motion and encourage spinal motion.If training the glutes & hamstrings is
the goal (i.e. hip extension), place the
pad below the hip joint to allow for the
correct motion.
Movement :
Keeping legs straight and toes pointing straight ahead, draw-in abdomen and use glutes to raise upper body to a
neutral position.Keep chin tucked and shoulder blades
retracted and depressed the entire time.Hold and then slowly lower upper body back towards the ground to AVAILABLE
end range.
BICEP CURL - STANDING 
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand on both legs with feet pointing
straight ahead and knees slightly flexed.
Maintain a drawn in position throughout
the exercise.Hold a dumbbell in
each hand with arms
extended by side of body.
Movement :
Maintaining level hips and the drawn in
position, perform a bicep curl by flexing
the elbow.
Keep shoulder blades retracted
throughout the exercise.
Slowly lower the dumbbells back to the
side of the body by extending the elbow.
CHEST PRESS - ON BENCH WITH
BARBELL NARROW GRIP
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Lay on flat bench with knees bent.Feet should be flat on the bench, shoulder width apart with toes pointing straight ahead.Grip barbell with hands slightly
narrower then shoulder width apart.
Movement :
Maintaining a drawn in position slowly lower the barbell to chest level, by flexing elbows, keeping them close to the body, and keeping shoulder blades
in a retracted and depressed position.Press the barbell back up by extending the elbows and contracting the chest muscles.
CHEST PRESS - DB INCLINE ON SB 
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Grab dumbbells and sit on the ball.Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT ahead.
Lift your hips up until they are in line
with your knees and shoulders.
Position the dumbbells perpendicular to 
ceiling (straight up).
Activate the core with drawing in and pelvic floor contraction.
Movement :
Position feet shoulder width apart.Slowly lower your hips down towards but not touching the ground so that your torso is at an incline, but maintain the
arms in a perpendicular position to the ground.Squeeze glutes and SLOWLY lower the
dumbbells as far as you can while
maintaining optimal spinal alignment.
Maintaining lumbo pelvic hip stability,
push the dumbbells toward the ceiling.
Maintain a level pelvis throughout the
entire exercise. Do NOT let your back
arch at any time during the movement.
Maintain glute activity throughout the
entire exercise. To increase glute
activity, lift toes up.
CLEAN AND PRESS - 1 ARM DB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand with feet approximately shoulder width apart pointing straight ahead and knees slightlybent.Begin with shoulder blades retracted
and depressed, stability through the abdominal complex, and neutral spineangles.
Movement :
Activate drawing in with pelvic floor contraction.
Perform squat with arms at side. Maintain heel and toe floor contact. Perform explosive triple extension movement in the lower extremeties, and
drive the elbows high. Make sure the dumbell travels in a
vertical, linear fashion (close to body).
As hand reaches shoulder height
externally rotate the arm and cradle the
weight on the shoulder, simultaneously
dropping into a deep squat to get under
the weight. Then stand up.
Simultaneously drop into split lunge and
drive arm into extension.
Stand up with arm extended and bring
back leg forward.
CHEST FLY - INCLINE WITH DB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Lay with back flat on the incline bench, feet flat on the floor and toes pointing straight ahead.Hold one dumbbell in each hand
with arms straight at the chest level.
Movement :
Draw your belly button inward.
Keeping your elbows slightly flexedbring the dumbbells downtowards the floor as far as you can control. Be careful not to lower beyond comfort zone and point of control.Hold and slowly return dumbbells to the starting position.
BICEP CURL - SQUAT
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo :
lowRest : 35 secs
Preparation :
Maintain good posture with shoulder
blades retracted and depressed
and goodstability through
the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Ensure that the client is proficient at a standing bicep curl and squats before prescribing this exercise
Movement :
This movement involves a squat and dumbbell bicep curl Start with the feet shoulder width apart, pointing straight ahead, hands to the
side (as shown)
You may find that in time you will be 
stronger at this progression than a
normal standing bicep curl
Initiate the movement with a squat the
hands swing back slightly to load
Accelerate through the squat and
generate momentum
Use this momentum and summate
these forces into the bicep curl (as
shown)
Simultaneously lower the weight while
returning into a squat
Let this movement flow (in other words
let the leg drive transfer energy into the
arm)
BICEP CURL - W/ DEADLIFT
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.Client should maintain a
lengthened position throughout
this exercise
Movement :
This exercise combines a deadlift motion into a bicep curl
Stand tall with arms to the side
Initiate the movement with a deadlift (see deadlift in exercise database for proper technique)
As you ascent from the deadlift to a full standing position, transfer the momentum created by the legs and trunk into a bicep curl
TRAINERS: ensure that the client /
athlete does NOT extend backwards at
the top of the deadlift rather, they
should think about driving straight up.
CHEST PRESS ON SB - DB / BUNGEE 
INTEGRATION
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35secs
Preparation :
Maintain good stability through the abdominal complex.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
This exercise involves a flat SB chest press using both DB and BungeeStart with light weight dumbbells (20% of normal SB chest press weight is
recommended) and a light gauge bungee
The client grabs both the DB and bungee 
in each hand while the trainer secures
the bungee to the ground as shown
The client performs a flat chest press
(for description see SB chest press in
the exercise library)
Perform desired amount of reps
Pay close attention to the video link to
observe the fluidity of this motion
TRAINERS: ensure that the client does
not roll the shoulders forward, this is a
strong indication that the combination
of resistances is too heavy. Because of
the nature of bungee cords (variable
resistance) it will accelerate the load
downwards and cause a lot of fatigue, be
AWARE of your clients form.
BICEP CURL - ON SB WITH LEG 
RAISED (ALT ARMS)
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation:
Activate core and glutes by drawing in navel towards the spine and squeezing the glutes.
Stand tall with weights in either hands.
Movement :
Standing tall place weights in each hand.Position SB behind client.
Client will lift one oftheir heels
towards their glute.
As the heel is being lifted carefully place
the top of the foot on the SB.
When the client is comfortable and
stable start the curl.
As curl reaches its peak stop and return
to the starting position.
Repeat.
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