Rhombid Major and Minor 2.8.13
Program for
Trainer: Stacey Valentas
Introduction
No Introduction has been specified
Warm Up
Cardio Program
Activity
Intensity
Summary of the program
Activity
Row - Bent Over 1 Arm (on Bench)
Rear Delt Row: Prone on Stability Ball
Body Row
Row - Seated Cable
Rotary Torso and Chest - Prone on Stability Ball
Cat
Duration
Type
Exercise
Exercise
Exercise
Exercise
Flexibility
Flexibility
Sets
Comments
Reps
Duration
Cool Down
Row - Bent Over 1 Arm (on Bench)
Reps:
Sets:
Tempo:
Rest:
Intensity:
Duration:
Preparation
- With one knee and arm on a bench, achieve neutral spine, neck, and head.
- Hold a dumbbell fully extended with the other arm.
Movement:
- From the start position, draw your belly button inward toward your spine.
- Maintaining optimal spinal alignment, slowly pull the dumbbell up toward the ceiling.
- Slowly lower dumbbell.
- Repeat movement sequence for recommended repetitions.
- Do not initiate movement from arms and/or shoulders. The movement should originate from your core
and shoulder girdle.
- Keep spine neutral throughout range of motion.
Rear Delt Row: Prone on Stability Ball
Reps:
Sets:
Tempo:
Rest:
Intensity:
Duration:
Preparation
- Place appropriate dumbbells (DB) in front of stability ball (SB).
- Slowly roll onto the SB and position your body in optimal alignment (legs straight, head over shoulders
and shoulders in line with hips).
Movement:
- From the start position, draw your belly button inward toward your spine.
- While maintaining whole-body alignment, lift the DBs toward the ceiling by squeezing your shoulders
back (retraction) and down (depression).
- Slowly return DBs concentrating on SLOW deceleration and optimal balance.
- Do not hyperextend the cervical spine.
- Keep chin tucked and head parallel to floor.
- Keep toes under heels.
Tempo
Intensity
Rest
Body Row
Reps:
Tempo:
Sets:
Rest:
Preparation
- Stand facing the machine.
- Set the bar at shoulder height.
- Set the pins on the bottom weights of the stack.
- Place your hands on the bar at shoulder-width distance.
Movement:
- Step feet in towards bar.
- With a firm grip, lower body back at an angle towards floor.
- Keeping legs straight (but not locking knees), pull chest back in to bar.
Intensity:
Duration:
Row - Seated Cable
Reps:
Tempo:
Sets:
Rest:
Intensity:
Duration:
Preparation
- In proper alignment it in the machine and make any adjustments necessary to fit your body.
- Hold the bar with arms extended at the chest level.
Movement:
- Draw your abdomen inward toward the spine.
- Row the bar by flexing your elbows and bringing the thumbs towards armpits while retracting and
depressing your shoulder blades.
- Avoid letting your back arch and/or head to jut forward.
- Hold and then slowly return the arms to original position by extending the elbows.
Rotary Torso and Chest - Prone on Stability Ball
Reps:
Sets:
Tempo:
Rest:
Intensity:
Duration:
Preparation
- Start lying prone over the ball.
Movement:
- From a prone position, rotate the spine and hips to a side-lying position.
- Lift the upper arm towards the ceiling at and the lower arm towards the floor at the same time.
- Hold for 20-30 seconds, repeat for 2-3 reps.
Cat
Reps:
Tempo:
Sets:
Rest:
Intensity:
Duration:
Preparation
- Kneel on the floor on all fours.
- Align your hands directly beneath your shoulders.
- Align your knees directly beneath your hips.
Movement:
- Start by rounding your spine toward the ceiling.
- Try to make a “c” curve from your head to your tail.
- Keep your shoulder blades down your back as you round your spine.
- Draw your navel toward your spine as you exhale to increase the rounding of your spine.
- Release the rounded spine and allow the participant to drop their belly toward the floor to relax the
abdominal muscles.
- Repeat the exercise 3-5 times.