Standard Exercise Routine for Most Clients

TEMPORARY POLICY

This policy is temporary as I don’t have time to write a full policy now, but I want to start implementing changes so that all trainers train in the same manner for all clients.

There will be a few minor exceptions to this standardized training procedure for people who are feeble, injured, etc, but most existing clients should be changed to this procedure and ALL new clients should be trained in the way described in this policy ONLY.

The basic routine for our workout is as follows.

Set all ARX sets to 1:45 seconds and 7-8 reps.

All six exercises on the Alpha in this order if possible:

1. Legs. Never to a full extension, always a bend in the knee when they are fully extended.

2. Row. Done with seat back and a stretch at the beginning but their upper body does not leave the pad.

3. Chest Press.

4. Bent Leg Calf Raise

5. Torso Flexion. If the client can’t or doesn’t want to do Torso Flexion, then have them do Dr. Ben’s Ab exercise once you get off the ARX machine.

6. Torso Extension. If the client has low back problems, strengthen their abs before they do the Torso Extension.

On the Omni:

If ropes are already set up for Triceps, start with that, then move to seated exercises.

7. Pull Down. Done with the seat back and a narrow grip handle preferably the Mag Grip. Because this is like the Row, we no longer do wide bar Pull-Downs. The Pull-Down is not needed if they have done the Row on the Alpha. These two exercises use primarily the same muscle groups. The range of motion on the Pull-Down will include a small extension (stretch) at the top and end just before they hit their chest.

8. Chest Press.

9. Triceps.

10. Biceps Curl. Can be done seated or standing. If the bar is too heavy you can do free weights but one set only with the trainer adding negatives on every rep.

11. Overhead Press. If the person has any shoulder problems, don’t use ARX; use free weights as described below in “Alternative to Overhead Press, free weights.”

12. Leg Extension.

13. Leg Curl.

14. Gluteator. Manually do negatives on every rep by pressing on the weights.

Alternative to Overhead Press: Overhead Press using free weights. Done seated on the bench with the seat slightly back using a weight with which the customer can do 5+ reps, and the trainer adds negatives, from behind, on every rep.

This is 12 exercises at 1:45 minutes of duration and the number of reps should be 10 or less. Usually 8 reps will take them to muscle failure.

If there are two or three people training at once, one client would be on Alpha and doing the row on it, while the second client would start on the Omni and do:

• Triceps
• Pull Down (narrow grip)
• Biceps (or free-weight biceps)
• Overhead press (or free weights)

If there is a third trainee you would start them on 10, 11, 12, free weight biceps, free weight overhead press, and then move to Alpha or Omni when it is free.

All non-ARX exercises are done “ARX Style” meaning the trainer adds negatives on every rep.

Unless a person is injured, we do no more rubber bands, Bosu balls, battle ropes, or anything but the above. If we have an existing customer who insists on doing these, gently remind them as follows:

“Leo has done extensive research and consultation, and the best use of the client’s time and money is in doing the workout as outlined.”