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Introductory Strength Training

By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | trainercary.com | 917-603-3813 Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

Exercises NOTES
1

hip abduction - sidelying straight leg

1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg.
2. Keeping it straight, lift your top leg up in the air and slightly back.
3. Lower your leg back to the floor.
4. Complete the set on one side before repeating with the other leg.

Be sure to: Do not allow any movement through your torso as you lift your leg.

You should feel it: Working the outside hip of your top leg.

2

Stability Ball Squat

3

Reverse Pec Deck Machine

REVERSE FLY = MACHINE

4

Machine Row

5

push up (on bench)

Use a stretching table to start if the bench is too difficult - if it is too easy do floor pushups
1. Start in the classic push-up position with your hands on a bench.
2. Bend your arms to lower your body toward the bench, keeping your body in a straight line.
3. Press yourself back up to the starting position.

Be sure to: Push your sternum as far away from your hands as possible at the end of the movement.

You should feel it: Working your chest, arms and torso.

6

Seated Leg Curls

7

(DB) Dumbbell Lateral Raise

8

V-Bar Tricep Pushdown

V-Bar is preferred, if not available use a rope.

9

biceps curls - standing dumbbell

1. Stand with your feet shoulder width-apart holding dumbbells in each hand at your side.
2. Keeping your elbows at your sides, curl the bar up to your shoulders.
3. Lower the weight back down to the starting position.
4. Continue for the full set.

Be sure to: Don’t allow your elbows to leave your side. Avoid using momentum to help you lift the weight.

You should feel it: Working your biceps.