Page 1 of 1 Copyright 1999-2007 VHI

Routine For: Sarah Baldacchino

Created By: Peter Callus
Jan 08, 2012
Fundamental strength exercises - updated
LOWER BODY - 8 Medium Squat
Stand with ball between
back and wall. Perform
a medium squat.
Do 2 sets
of 20 repetitions. Use body
weight.
CHEST - 6 Push-Up: Modified Medium Hands
Chest a few inches from floor, push up until arms are
straight, bending at knees.
Do sets. Complete repetitions. 2 12
SHOULDER / UPPER BACK - 6 Lat Pull Down: Kneeling
Face anchor, kneeling.
Palms down, pull arms
down and back, bending
elbows.
Repeat 20 times per set.
Do 2 sets. Use medium
resistance band.
Anchor Height:
Over Head
SHOULDERS - 14 Lateral Deltoid Raise: Standing
(Dumbbell)
Knees slightly bent, hold
elbows at 90 angle. Raise
hands and elbows level with
shoulders, rotating to palms
down at beginning of
motion. Lead with elbows.
Do 2 sets.
Complete 15 repetitions.
Use 1.5 kg dumbbells.