Sunday, September 17, 2017

US Sports Online Strength and Conditioning's Running Back and Rehab Program

Hi there Athletes and Warriors!
Back when I was playing football, I developed problems with my hamstrings and learned first hand the value of a good Rehab and Injury prevention programs. 
A big part of every program whether you are looking to lose a few pounds of fat or set a world record in the 100 Meter Dash, injury prevention and if necessary recovery will be a part or your program. 

Related image So take a look at one of our more popular rehab programs and when you sign up with US Sports Online Strength and Conditioning;  rest assure that I am putting you on a path to total fitness that will include living in a position where you are injuy-free.



Running and Back Rehab

These Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.

Throughout the length of the Runner and Back Rehab Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!



Select a Program

2 Day Runner with Back Rehab (Click Here And Enter Program Name In The "Sport/Fitness Goal" Box Of The Profile form
View a Sample Workout of this Program Below:



Week 1 - Day 1 (Monday) of Matt Ahrens's ProgramWeek Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise


SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Straight Arm Back Extension and Squeeze
16 reps,16 reps 
3
   Video
Lying Cross Body Floor Extension
12 reps,12 reps 
4
   Video
Leg Press (45 Degree)
20 reps @ 280 lbs,20 reps @ 280 lbs,
12 reps @ 280 lbs 
5
   Video
Machine Leg Curl
20 reps @ 60 lbs,15 reps @ 70 lbs 
6
   Video
Dumbbell Bench Press
20 reps @ 40 lbs,15 reps @ 45 lbs,
10 reps @ 40 lbs 
7
   Video
Dumbbell Fly
20 reps @ 20 lbs,15 reps @ 20 lbs 
8
   Video
Lat Pulldown Wide Grip Front
20 reps @ 65 lbs,15 reps @ 70 lbs 
9
   Video
Dumbbell Military Press
20 reps @ 25 lbs,15 reps @ 30 lbs,
10 reps @ 25 lbs 
10
   Video
Dumbbell Lateral Raise
20 reps @ 14 lbs,15 reps @ 15 lbs 
11
   Video
Dumbbell Supported Rear Lateral Raise
20 reps @ 11 lbs,15 reps @ 12 lbs 
12
   Video
Dumbbell Biceps Curl
20 reps @ 20 lbs,15 reps @ 25 lbs 
13
   Video
Dumbbell Triceps Kickback
20 reps @ 10 lbs,15 reps @ 11 lbs 
14
Seated Toe Press
20 reps @ 50 lbs,15 reps @ 55 lbs 
15
   Video
Kneeling Low Back Stretch
30 seconds 
16
   Video
Passive Back Extension Stretch
30 seconds 
17
   Video
Ball Roll Stretch
30 seconds 
18
   Video
Reverse Crunches
23 reps,23 reps 
19
   Video
Bent Knee Crunches
52 reps,52 reps 

Exercise descriptions, printer friendly workouts, are available to fully registered clients. Get your custom program today! Click here and fill out the fitness profile form and you can start training today!


No comments:

Post a Comment