Monday, November 16, 2009
Personal Training 11/9-11/11 (3.75 hrs)
This Monday we met at the depot. My client began the workout with the Big 3. She has stayed at 15 sec for each of the exercises. Then she ran for 10 minutes on the treadmill at a 5.5 pace at an incline of 2. Then she biked on the stationary bike for 15 minutes at level 4 on the random setting. She was pretty tired after this, but she has been expressing to me that she desires to do more cardio so then we did the stairmaster for 9 minutes. We could tell that we hadn't done the stairmaster in a while and that our body wasn't used to it because we got fatigued faster than usual. But she did complete the entire 9 minutes so we were both very proud. Then she did 3 x 12 pushups, 3 x 15 ab throws with the 6 lb med ball, 3 x 10 lunges with med ball, 3 x 12 bench press while lying on the mat with the 10 lb free weights, 3 x 12 sitting crunch with med ball pass. Today was a very good workout for my client. Tuesday we did the ropes together for training. There were just three of us there so we were able to do two stations and then run. This was such a great workout. The different stations were: inward circles, outward circles, s-wave, standard, alternating, free rope overhead, and tsunami. Wednesday we met in Centennial and we did something very different. My client had been voicing that her back has been giving her some trouble so I decided to do a more controlled day. We did Doc's dynamic warm-up with a few of Brian's exercises added in. My client really enjoyed this. It was actually a workout because we did each one across the court and then back. These exercises stretched her out very well, worked on her balance, and strengthened her core.