Welcome, George

Hello, and welcome to your online training page! Please watch the video to get started. 

Instructions:

  • Please use the resistance band exercise videos for reference!

  • Complete 2 to 3 sets of the exercises in the category "Workout 1" (dark green/teal boxes)

Band Exercises

Resistance Band Pallof Press

Muscle Group:

Core

Weight recommendation:

Medium/heavy

Reps:

10-15

Begin by standing perpendicular to the anchor point of your resistance band or cable handle. Place your feet shoulder width apart, slightly bend your knees, brace your core muscles by pulling your belly button towards your spine, and with both hands press the handle away from your body ensuring the handle stays in line with the midline of your body.

Band Exercises

Resistance Band Pallof Rotation

Muscle Group:

Core

Weight recommendation:

Medium/heavy

Reps:

10-15

Begin by standing perpendicular to the anchor point of your resistance band or cable handle. Place your feet shoulder width apart, slightly bend your knees, and brace your core muscles by pulling your belly button towards your spine. With both hands grasping the handle, extend your arms straight, then rotate your torso 90 degrees away from the anchor point.

Band Exercises

Resistance Band Core Raise

Muscle Group:

Core

Weight recommendation:

Medium/light

Reps:

10-15

Stand perpendicular to the anchor point of the resistance band, grasp the handle with fingers interwoven, and straighten your arms. Pull your core muscles tight, then raise your arms overhead keeping your arms straight.

Band Exercises

Resistance Band Curl

Muscle Group:

Biceps

Weight recommendation:

Medium/heavy

Reps:

10-15

Begin by grasping both handles of the resistance band, then stand on the middle of the band with either one or two feet. Slightly retract your shoulder blades, and curl the handles up towards your shoulders.

Band Exercises

Resistance Band Triceps Kickback

Muscle Group:

Triceps

Weight recommendation:

Medium/light

Reps:

10-15

Anchor your resistance band at one end about waist height. Grasp the other end of the band, hinge at the waist, raise your elbow such that your upper arm is parallel with the floor, and extend your arm straight back.

Band Exercises

Resistance Band Triceps Extension

Muscle Group:

Triceps

Weight recommendation:

Medium/light

Reps:

10-15

Anchor your resistance band at one end as close to the floor as you can. Grasp the free handle, then turn your body away from the anchor point as you bring your elbow overhead, then fully extend your arm.

Band Exercises

Resistance Band Row

Muscle Group:

Lats, Biceps

Weight recommendation:

Heavy

Reps:

10-15

Begin by looping a resistance band around an anchor point about waist height. Grasp both handles of the resistance band, stagger your stance (one foot behind your body), pull your core muscles tight, then drive your elbows straight back in a row motion.

Band Exercises

Resistance Band Front Raise 1

Muscle Group:

Anterior Shoulder

Weight recommendation:

Medium

Reps:

10-15

Begin by grasping both handles of the resistance band, then stand with one foot on the middle of the band. Turn your palms down to face your body, then raise both handles together with your arms straight to eye level.

Band Exercises

Resistance Band Front Raise 2

Muscle Group:

Anterior Shoulder

Weight recommendation:

Medium

Reps:

10-15

Begin by grasping both handles of the resistance band, then stand with both feet on the middle of the band. Turn your palms down to face your body, then raise both handles together with your arms straight to eye level.

Band Exercises

Resistance Band Lateral Raise 1

Muscle Group:

Lateral Shoulder

Weight recommendation:

Medium/light

Reps:

10-15

Grasp both handles of the resistance band, step onto the middle of the band with one foot, then raise your arms to the side up to ear level.

Band Exercises

Resistance Band Lateral Raise 2

Muscle Group:

Lateral Shoulder

Weight recommendation:

Medium/light

Reps:

10-15

Grasp both handles of the resistance band, step onto the middle of the band with both feet, then raise your arms to the side up to ear level.

Band Exercises

Resistance Band Sit to Stand and Press

Muscle Group:

Quadriceps, Glutes, Shoulders

Weight recommendation:

Medium/light

Reps:

10-15

Begin by grasping both handles of the resistance band, then stand on the middle of the band with both feet (placed shoulder width apart). Raise your hands up to shoulder level, palms facing out. Perform the movement by standing up, squeezing your glutes, and pressing the handles overhead.

Band Exercises

Resistance Band Squat and Press

Muscle Group:

Quadriceps, Glutes, Shoulders

Weight recommendation:

Medium/light

Reps:

10-15

Begin by grasping both handles of the resistance band, then stand on the middle of the band with both feet. Feet should be shoulder width apart. Bring your hands up to shoulder height, palms facing out. Squat, then at the top of the squat motion, press the handles overhead.

Band Exercises

Resistance Band External Rotation

Muscle Group:

Rotator Cuff

Weight recommendation:

Medium/light

Reps:

10-15

Begin by grasping the handle of your resistance band, then apply tension. Stand perpendicular to the anchor point of the band, then keep your elbow tight to your side as you rotate the handle of the band away from your body.

Band Exercises

Resistance Band Internal Rotation

Muscle Group:

Rotator Cuff

Weight recommendation:

Medium/light

Reps:

10-15

Begin by grasping the handle of your resistance band, then apply tension. Stand perpendicular to the anchor point of the band, then keep your elbow tight to your side as you rotate the handle of the in towards your body.

Workout 1

Dumbbell Chest Press

Muscle Group:

Chest/triceps

Weight recommendation:

12 lbs

Reps:

15

Begin with your back on a bench, shoulder blades retracted, and dumbbells on either side of your body in line with your chest. Your elbows should be at a 90 degree angle to begin the movement. Press the dumbbells up and together over your chest.

Workout 1

Sit to Stand with Press

Muscle Group:

Legs/glutes/shoulders

Weight recommendation:

8 lbs

Reps:

15

Begin in a seated position on a chair or bench. Place your feet shoulder width apart, then stand upright, squeeze your glutes, and sit back down in a controlled fashion.

Workout 1

Dumbbell Bicep Curls

Muscle Group:

Biceps

Weight recommendation:

8 lbs

Reps:

15

Begin with the weights at your sides, slightly retract your shoulder blades, then turn your palm to face you as you curl the dumbbells one at a time.

Workout 1

Floor Marching

Muscle Group:

Core/glutes

Weight recommendation:

Bodyweight

Reps:

15 each side

Lie with you back on the floor, knees bent. While maintaining a bend in your knees, raise them one at a time towards your chest.

Workout 1

Glute Bridge

Muscle Group:

Core/glutes

Weight recommendation:

Bodyweight

Reps:

15

Lie with your back on the floor with your knees bent. Raise your hips off the floor as high as you can and squeeze your glutes, then lower your body back down.

Workout 1

Plank

Muscle Group:

Core

Weight recommendation:

Bodyweight

Reps:

15 seconds

Begin on the floor, plant your toes (feet together or shoulder width), and raise your body onto your elbows, which should right underneath your shoulders. Maintain a flat back, pull your belly button towards your spine, and squeeze your glutes.