Click here to print  
Foundation Program, Home Exercises, Building Phase
 
 
Weeks 1 - 4
- Perform 1 set of 8 reps for each exercise.
- Quickly move from one exercise to the next, wait 30
   to 60 seconds between exercise sets.
 
Muscle Group Exercise

Select Your Own Exercises:
You can replace any of the exercises with an exercise within the same muscle group.

For Example:
For Muscle Group - Quadriceps. The listed exercise is Leg Extensions. You can select any exercise, like the Squat, which is listed in the Quadriceps Muscle Group.
  1) Quadriceps Step-up
  2) Chest Resistance Band Chest Press
  3) Hamstrings Resistance Band Leg Curl
  4) Back Resistance Band Seated Row
  5) Calves Stair Calf Raise
  6) Shoulders Resistance Band Upright Rows
  7) Abdominal Crunch
  8) Biceps Resistance Band Curl
  9) Lower Back Plank
10) Triceps Resistance Band Triceps Extension
 
1) Quadriceps
Step-up
Start Midpoint
  • Stand in front of a stair step or bench. Step onto the bench with one leg. Using the leg, which is on the bench, propel your body upwards.
  • To drive your weight-bearing hip into further extension, flex your opposite hip as your approach an upright position.
  • Slowly lower driving leg back down to the floor and repeat with opposite leg.
  • To increase resistance, you may hold dumbbells, allowing your arms to hang straight toward the ground

    The step-up can easily be performed using a step from your stairs. Use a step height that you are comfortable with.
 
2) Chest
Resistance Band Chest Press
 
Start Midpoint
  • Grasp a handle in each hand.
  • Start with your arms bent and the handles even with your chest.
  • Press straight across your mid chest until your arms are fully extended. Pause, and return slowly to the starting position.

  • To emphasize different areas of the pectoral muscles, this exercise can be performed by using a straight, incline and decline press.
 
3) Hamstrings
Resistance Band Leg Curl
 
Start Midpoint
  • Sit on the floor while wrapping each handle around your ankles.
  • Lie face down on the floor and line your knee joints up with the cam of the machine.
  • Slowly contract your hamstrings pulling your heels toward your buttocks. Squeeze your hamstring and buttocks at the top then slowly lower the weight in a controlled motion back to the starting position.
  • The goal is to be able to pull your heels as close as you can to your glutes while keeping your hips on the bench.
  • Try not to arch your back or use momentum for assistance.
  • Keep your abdominals tight throughout the concentric (raising) and eccentric (lowering) phases, so you can minimize most of the pelvic motion and keep more Resistance on your hamstrings.
 
4) Back
Resistance Band Seated Row
 
Start Midpoint
  • Attach a Resistance Band to a stable object near the ground. Grab a hold of both handles with each arm. Sit with your knees slightly bent.
  • Pull the handles up to side of your body, maintaining a flat back position.
  • Pause with your elbows to your side, then slowly return to the starting position.
 
5) Calves
Stair Calf Raise
 
Start Midpoint
  • Stand on a stair or crate.
  • Lower your heels to the lowest possible position.
  • Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position.
  • Do not "swing" the weight up using momentum! Repeat.


  • To add more weight, you can perform the exercise with one calf at a time, or hold a dumbbell in the hand that is not stabilizing your body.
 
6) Shoulders
Resistance Band Upright Row
 
Start Midpoint
  • Standing upright, centered on the resistance band.
  • Grasp the band handles with the palms facing your body.
  • Pull straight up towards your chin, keeping your hands close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most.
  • Lower slowly to the starting position.
  • Don't cheat by leaning forward or backward. Don't swing!
 
7) Abdominals
Crunch
 
Start Midpoint
  • Lie on your back on the floor. Bend your knees to a 90-degree angle. Cross hands over chest.
  • Contract your abdominal muscles to lift your shoulders and upper back off the floor. Squeeze for a count of two and then slowly lower back to the starting position.
  • Focus on using only your abdominal muscles. Do not pull your arms forward to lift your shoulders off the ground. Be sure your low back is pushed flat against the ground throughout the exercise.
 
8) Biceps
Resistance Band Curls
 
Start Midpoint
  • Grab hold of the handles of a Resistance Band, and stand at the midpoint of the band.
  • Place your feet shoulder width apart, with your knees slightly bent and your arms fully extended at your sides.
  • Raise the Resistance Band handle by flexing your arms towards your shoulders.
  • Slowly lower the Resistance Band under control until your arms are extended.
 
9) Lower Back
Plank
Start/Midpoint
  • Support yourself on your toes and your forearms.
  • Keep your body in a generally straight line from your shoulders to your heels.
  • Hold this position for only 10-30 seconds.
 
10) Triceps
Resistance Band Triceps Extension
 
Start Midpoint
  • Grasp the Resistance Band (palms up) and raise it above your head, locking the elbows.
  • With your elbows held in place and squared, slowly lower the your hands behind your head until you feel a stretch in your triceps.
  • Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head.