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Armand Tecco’s Evaluation and Plan for Jennifer. Part 2

Do the following exercises in the order given:
1. Dumbbell One Arm Row
Targeted muscles: upper back and upper arms
Grasp a dumbbell in your left hand, palm down.
Bend over so that your right hand and knee rest on an exercise bench or coffee table. Keep your left knee bent slightly.
Start with your left arm fully extended towards the ground.
Pull the dumbbell up to your rib cage.
Note: your right elbow should remain close to your body.
Return to starting position
Work left side, then right side
2. Chest Press with Dumbbells
Targeted muscles: chest, shoulders and upper arms
This exercise can be performed with dumbbells.
Lie flat on a bench keeping your low back pressed flat.
Start with arms extended, holding the dumbbells above your chest.
Slowly lower the dumbbells to the sides of your chest, towards your armpits.
Press back up to the starting position.
3. Dumbbell Side Raise
Targeted muscle: shoulders
Sitting or standing with a dumbbell in each hand, with your palms down and your elbows slightly bent, raise the dumbbells out from your sides until they are slightly higher than parallel with the ground.
4. Dumbbell Upright Row
Targeted muscles: rear shoulders and upper back
From a standing position with your knees slightly bent, grasp the dumbbells, palms down, positioned at your thighs.
As you bend your arms, lift the dumbbells to below your chin.
Elbows should stay up and away from your body, at or above shoulder height when at the lifted position.
Hold for a second and then lower to start position.
5. Dumbbell Biceps Curl
Targeted muscle: front of upper arms
With elbows at your side, grip the dumbbells with your palms up.
Lift the dumbbells up to your shoulders.
Lower to start position.
6. Dumbbell Triceps Kickback
Targeted muscles: back of upper arms
Hold dumbbell in your left hand.
Bend over so that your right hand and knee rest on an exercise bench or coffee table. Keep your left knee bent slightly.
Start with the dumbbell held at your chest, then extend your lower arm straight out behind you.
Return to start position.
Work left side, then right side.
7. Prone Flip-Flop
Targeted muscles: upper and lower back and buttocks
Lie on stomach, flat on floor.
Fully extend arms and legs.
Raise left arm and right leg off the floor simultaneously, keeping head on floor. Lower to start position.
Raise right arm and left leg off the floor in same manner.
With this exercise, begin with one set of 10-12 repetitions and work up to 30 reps.
8. Abdominal Curl
Targeted muscles: abdominal muscles
Lie on the floor with your knees bent and your feet 12 to 18 inches from the buttocks.
Lightly clasp your hands behind your head with your elbows wide open.
Press your lower back into the floor, and lift your upper back off the floor while keeping your eyes focused on the ceiling. Be careful not to pull on your neck.
Return slowly to the floor.
With this exercise, start with one set of 10 to 15 reps. Then add one or two reps each week until you reach 40.
This exercise can also be performed using an abdominal training device.

Flexibility Routine

The following exercises are key to increasing your flexibility while also minimizing post-exercise soreness. They provide the additional benefits of promoting relaxation and enhancing posture.

These exercises must be performed at the end of your workout sessions. Whether you are doing just cardio work or you are doing both cardio and weights.

Begin with one set of each of the following exercises, holding each stretch for 10 to 30 seconds. If you find that you have a greater amount of tightness in certain areas, then try two to three sets of the stretch that targets the tight area.

10 Basic Stretches

Low Back
Hands behind thighs
Pull knee to chest
Press low back into floor

Hamstring
Keep knees straight
Press chest to thigh
Eyes focused on feet

Groin
Keep low back flat
Eyes focused on feet
Press knees towards floor

Calves
Keep low back flat
Back leg is kept straight
Gently press hips forward

Quadriceps
Hold onto the wall for balance
Grasp leg above the ankles
Pull leg up and back

Torso
Knees shoulder width apart and slightly bent
Pull elbows behind head
Bend from hips to the side

Upper Back
Interlace fingers at shoulder height
Turn palms outward
Extend arms forward

Chest
Interlace fingers behind back
Gently lift arms up

Triceps
Bend arm overhead
Grasp elbow of arm
Gently push elbow down

Neck
Eyes focused forward
Tilt head to the side
Ear to shoulder

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