Exercise programs that you can USE
These are some basic routines that I am recommending to some of my patients for specific reasons. This is not advanced training, nor are all of these complete programs. Some are prescriptive for specific spinal correction and muscle balance development
Circuit Training
Purpose; resistance for strength at a pace that has cardiovascular benefits and uses machines for comfort and safety (free weight alternatives are in parentheses).
Concept; You will exercise six body regions using six appropriate machines. The result will be a whole body workout.
Protocol; Weights should be heavy enough so that the last few repetitions are difficult.
Heavier weights will result in more muscle and strength (10-20 reps).
Lighter weights will have more aerobic benefits (20-50 reps).
Multiple circuits; Stick with a single circuit to start, the first 2-6 weeks.
Do the lighter weights on first set. You can do both sets consecutively, or do the light circuit and go around again doing the heavy circuit.
Upper body
1) Front/Chest - use a “press” machine (or bench press).
2) Back - Row machine (or bent over rows with a weight)
3) Up/Shoulders - over head press with machine (or light free weights)
4) Down/Latissimus, “the wings” - Pull down machine (pull ups on an overhead bar, not easy!)
Lower body
5) Front/straighten legs/Quadriceps - leg machine (squats)
6) Back/”leg curls”/Hamstrings - leg curl machine
There are two machines for side of legs, 7) pushing legs out (Tensor muscle) and 8) pulling legs in together (adductor muscles). You can add these when you are ready, perhaps 2-6 weeks into the program
The future; Write weights/reps after each exercise, ie 20 lbs./15 reps.; increase weights by approximately 20% every two weeks.
When you get to the point where you can’t go heavier and maintain the number of repetitions, you will have learned a great deal and be more than ready to learn more advanced training techniques!
Dumbbell Snatch
Straight from the pages of Men's Fitness. Here is a great squat type exercise the uses Core muscles and emphasizes strengthening back muscles that will encourage and support upright posture.
You can start very light and work your way up. I start with maybe 20 lbs and go up in 10 lb. increments but do only 3 repetitions on each side. Explode up, come down ssllloooowwwww. Form is critical, no bending over. Start with the weight on the ground.