Monday October 24th at 2:30 PM

Warm Up?
1 Leg balance - 5x30 sec each leg
Arm raises (front&side) - 3x10 each (3lb weight?)
Pushups against
Sit in chair, wall -into
dig heels 3x15
the ground (mimics squats
without hurting knees) - 5x30 sec.
Step ups - 3x10 alternating legs
Curl ups - 3x20
Cool down stretch

Tuesday
Pool: October
10 min 25th
walking at 12:00
in shallow end/PM
10 min aqua
jogging
Pool: Hip raises, push ups against wall, leg lifts in
water

Thursday October 27th at 12:00PM

Warm up?
Heel to toe walk - 3x20 steps
Shoulder Press - 3x8 (3 lb weight?)
Bicep Curls - 3x8 (3 lb weight?)
4 way Leg Lifts Standing - 3x8 each (no weight)
Calf raises - 3x15
Bridges hold for 3 sec at top - 3x10
Physio ball abs: 3x10 crunches and 3x10 obliques
Cool down stretch
I think we should take it down to 4 or 5
exercises???
5-8 mins on elleptical at >4mph

one. I don't think it would give her results she

wants, or even
I think this one somehting shes hard
would be really looking for??
on her
knees
this would be 90 all together, I feel like that's
ALOT. maybe do 3sets of 12?

I'm not very familar with the pool, or exercise

for the pool. However this looks great!!

I think we should take it down to 4 or 5

exercises???
5-8 mins on elleptical at >4mph

and side to side? again, Might be hard for her,

with
Mightbalance
be hardand
for little strength
her, with balance and little
strength
I LIKE THIS ONE!!

I think we should let her "choose" her weights,

but I agree
access it proballywon't
to benches and such be much of team
beacuse
workdid
You outs. It will job,
a GREAT workthanks
out well!!
so much for all
your hard work!!
Warm Up: 5-8 min elliptical
1 Legraises
Arm balance - 5x30 sec- each
(front&side) 3x10 leg
each (3lb
weight?)
Pushups against wall - 3x15
Curl ups - 3x12
Cool down stretch

Additional Comments

Warm up: Shallow end walking

Open/Close Arms, Y/I arms with shoulders subm
Aqua Jog in between sets
Flexed arm hang hold on starting block
Kicking
*Had towith kick pool
adjust boardworkout slightly a couple
times throughout the 6 weeks

Additional Comments

Warm Up: 5-8 min elliptical

Heel to toe walk - 3x20 steps
Shoulder Press - 3x8 (3 lb weight?)
Bicep Curls - 3x8 (3 lb weight?)
Bridges hold for 3 sec at top - 3x10
Physio ball
Balance: 3xabs
20Holds
sec each leg (one leg balance
with eyes open)
Cool down stretch

Additional Comments
 Weekly Training Pla
Monday Oct. 24

5mins ~4mph
3X30
did not perfom, free weights were sold from the
gym -_-
said she felt strain on neck, hands behind head
help,
will reduce to 3X8 next week .

Will need to push her, butdo it gently;doesn't

believe in herself

Tuesday October 25th at 12:00 PM

3 half
10 walking
open/ closelaps;
arms,1 10
fullarm
jogging lap walking lap
Y/I, 1/2
and back
10 open/ close arms, 10 arm Y/I, jog to deep end
15 sec. flexed arm hang, 8sec flexed arm hang
Jog
1/2 back to shallow
lap marching, end
bringing knees up high and
staying walking in straight line
2 x 30sec. Flutter kicks on back arms over wall
Full lap jog; 3 half walking laps cool down
slightly longer workout. Come up with more
exercises in water.

Thursday October 27th at 12:00PM

2 Min elliptical/ 5 Min bike
3x20 steps
3x8 (Her weights)
3x8 (Her weights)
3x10
3 x 20 sec hold (could only do 12 sec on second
round)
3 x 20 sec each leg (one leg balance with eyes
open)
Cool Down Stretch
Had to rebalance herself many times on 20 sec
single leg balance
 Weekly Training Plan/ Log
Monday Oct. 31

Bike 5mims
L leg much weaker
4lb cuf
15
on ball with toes touc hing wall for
added stability; 15

Tuesday, November 1st at 12:00PM

1/2 lap jog warm up X3, 1 full lap
15 sec flexed arm hang on starting block
Front and Lateral raises 3X10; 1 full lap
kick
keepboard
head swim
above1/2 lap; use
water, full jog
abslap
to walk
feet from bottom of wall to top)
Single Leg Balance 30 sec each side x 4
10 jumping jax
Kick with kick board 1/2 lap
hands. Need to find new exercise for
arms
Thursday, November 3rd at
12:00PM
5 min bike
3x20
3x8; 4lb cuf weight
3x8; 4lb cuf weight
3x12
3
3xx 20
20 sec
sec hold
each leg (one leg balance
with eyes open)
Cool Down Stretch
curls with the cuf weights a lot better
than her own weights
Training Plan/ Log
Nov. 7

5 mins on elliptical
5lb x 10

could not perform; felt pulling sensation in L

abdomen. replaced with 5 mins on bike

Tuesday, November 8th at 12:00PM

1/2 lap jog warm up X3, 1 full aqua jog lap
Front and Lateral raises 3X12; full jog lap
Kick board kick 1/2 lap and back; full jog lap
Straddle noodle,
above water, usebicycle swimfeet
abs to walk 1/2 lap
fromand back
bottom
of wall to top)
Full aqua jog lap
Single Leg Balance 30 sec each side x 4
15 Jumping jacks
her hands. Jumping jacks aren't as efective as I
hoped

Thursday, November 10th at 12:00PM

5 min elliptical
4x20
3x10; 5lb cuf weight
3x10; 5lb cuf weight
3x12
Could not complete, still felt pulling sensation
in
3 xabdomen
20 sec each leg (one leg balance with eyes
open)
Cool Down Stretch
week. However, she was still complaining
about the pull in her abdomen
 Nov 14 Nov 28

5 mins elepical
45sec
5lb x 15

ball curl ups x8

Tuesday,
1/2 lap jogNovember
warm up X3, 15th
1 fullataqua
12:00PM
jog Tuesday, November 29th at 12:00PM
lap 1/2 lap jog warm up X3, 1 full aqua jog lap
Frontboard
Kick and Lateral raises
kick full 3X12;
lap and back;fullfull
jogjog
lap Front and Lateral raises 3X15; full jog lap
lap
Straddle noodle, bicycle swim 1/2 lap Kick board kick
frontwards fullbackwards.
1/2 lap lap and back; full on
Focus jog lap
and back using arms
keep head above water, use abs to walk head above water, use abs to walk feet
feet from bottom of wall to top) from bottom of wall to top)
Full aqua jog lap Full aqua jog lap
Single Leg Balance 30 sec each side x 4 Single Leg Balance 30 sec each side x 4 (splashed water to ma
3 walking laps cooldown 3 walking laps cool down
walkups, felt accomplished and her another changeup in exercise to make it a
balance has definitely improved little more difficult
Thursday, November 17th at
12:00PM Thursday, December 1st at 12:00PM
4 min elliptical; 4 min bike
4x30 steps
3x12; 5lb cuf weight 3x15; 5lb cuf weight
3x12; 5lb cuf weight 3x15; 5lb cuf weight
3x15 3x15
3 x 20open);
eyes sec hold
also added in one attempt 3 x 30open);
eyes sec hold
one attempt each side with
each side with eyes closed eyes closed
Cool Down Stretch Cool Down Stretch
Really struggled with eyes closed on the on either side. However, still struggle once
balancing. eyes were closed.
4 (splashed water to make more difficult)
 Thanksgiving Week Workouts
Traveling
Designed so Workout
it can be done while Hotel Workout
traveling, but
Crunches 3x 15; notjust
driving
lay the seat retun body to origional
back some
dumbbells, textbook,"carry on" postion
Single Leg Balance: 3x 45
bag
sitting in car seat, pull knees to seconds
down right foot, step down
chest
squeeze together for hold of 20 left foot x lift
stomach, 15)arms and legs of
seconds
Each stop practice balance, 30 ground for hold of 10 seconds
sec each leg
Workouts
Hotel Workout 2

Wall Pushups 3x 15
Calf Raises-
a count of 3,3x 10 to start
return
position
Wall Sits: 3x 30secs
 Future 6 Week Workout Plan
Day
Warm1 Up- 5-8 Day
Warm2 up-(Pool)
Walk three half laps in Day
Warm3 Up: 5-8
minute
45sec onwalk
unstable shallow end; 1 full
out of the water lap aqua
using jog
your arms min walk at
8seconds
surface
Arm Raises pillow)
(ie (front and
engageabs;core
1 full aquathan
more jog the
lap top X Ups-
Press 10
and
Incine PushupsX 8
side) 6lbs kickboard);
backwards fullaquawayjogback;
full lap
aqua jog 10; 6lbs
Bicep Curls
(hands
secondson 10table)-8
each full lap
top of water then bend knees to 10x 6lbs
touch knees/
leg chest,
closed return legst
eyes for eachto leg;
top of water.
aqua jog thighs
Cool Down
Cool Down Stretch full lap Stretch
Cool down 3 1/2 walking laps

*Increase in repetitions/weight as weeks progress