RAQ Training

Spend 2 to 4 weeks building the supporting muscles in your back, calves, and glutes (buttock) and hamstrings to stay injury free and tight for the summer. Perform 3 sets of 15 to 20 reps resting up to 30 to 45 seconds between sets. Do these exercises 2 or 3 days non-consecutively during the week.

Reverse Wood chop (works the calves, glutes, abs and hamstrings) Grab a 4 to 8 pound medicine ball and stand with you feet shoulder width apart. Hold the ball with both hands outside your left hip, and then perform a half squat (so that your legs lower to 45 degrees). Keep your chest up and arms straight, press your feet into the floor and stand up as you “chop” the ball up and across your body until it’s above your right shoulder. Pause, and then lower the ball back to your left knee. Complete all reps before repeating on the other side. That’s one set!
Advance Rather than using your arms, brace your core-meaning tighten your stomach muscles and push-up with your legs as you drive the ball upward

Walking supine bridges (works glutes and hamstrings) Lie on your back with your knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from your knees to your shoulders. Pause, then lower it and repeat with your right. That’s one rep! Don’t drop your hips until you’ve completed all reps.
Advance Press through your heels to maximize the involvement of your glutes and hamstrings.

Reverse Hyperextension (works erector spinae, glutes, and hamstrings) Lie facedown on an exercise bench so your head, chest, torso, and hips are on the bench but your legs are mostly hanging off. Wrap your arms around the bench and brace your abs. Lower your legs as far as possible, then, keeping your legs straight and together, lift them until they’re just past parallel to the floor. Pause, then lower and repeat.
Advance Place the entire bench on a step or other stable platform to increase your range of motion.

Hydrant Extension (works glutes) Get on all fours with your knees directly beneath your hips and your hands under your shoulders. Keeping your knee bent, lift your leg up and out to the side as high as possible. Next, extend your leg straight back so it’s in line with your torso. Pause, and then bring it back to start. Repeat with your right leg. That’s one rep!
NOTE Keep your lower back as still as possible throughout the exercise.

Incline Dumbbell Chest Press
1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbbells should end up directly above your chest.
4. Return to the starting position and repeat.
5. Complete 2 sets of 12-15 repetitions.

Squat and Press with Stability Ball
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.
5. Complete 2 sets of 20 repetitions.

Stability Ball Crunch
1. Sit in upright position on stability ball with feet flat on floor.
2. Walk feet forward allowing stability ball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
7. Complete 3 sets of 20 repetitions.

Dumbbell Bent Over Row with Stability Ball
1. Stand with feet hip width and knees slightly bent.
2. Start position: Bend at hips with back straight and knees bent . Take one hand and place on ball that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3. Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
6. Complete 2 sets of 12-15 repetitions.

Shoulder Press
1. Sit in upright position on a ball.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
6. Complete 2 sets of 12-15 repetitions.

Low Back Extension
1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
6. Complete 2 sets of 12-15 repetitions.

To purchase a stability ball to perform this particular workout click on image next to this message.

Sit-Ups with a Twist
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Supermans
1. Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2. Raise chest and head off floor keeping feet in contact with floor. To increase resistance, extend arms out in front like superman.
3. Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.

Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to the start position.

V-Ups
1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.

Oblique Crunch
1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

Hip Thrusts
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Push-UP Superman With Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Bicycle Kicks
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.