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Foundation Program, Home Exercises, Building Phase
 
 
Weeks 5 - 8
- Perform 1 set of 10 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 Resistance Band Leg Extension
  2) Chest Resistance Band Fly
  3) Hamstrings Lunge
  4) Back Resistance Band Lat Pull Down
  5) Calves Stair Calf Raise
  6) Shoulders Resistance Band Shoulder Press
  7) Abdominal Leg Extension
  8) Biceps Resistance Band Concentration Curl
  9) Lower Back Superman
10) Triceps Resistance Band Triceps Push Down
 
1) Quadriceps
Resistance Band Leg Extension
 
Start Midpoint
  • Sit upright in a chair, with your back flat against the back pad. Wrap the Resistance Band handles around your ankles.
  • The center of your knee joints should be even with the end of the chair. Your feet should be together.
  • Start with your knees bent to less than a 90-degree angle and fully extend your legs, keeping your feet pointing forward.
  • Pause at the top, squeeze your quad muscles,, and slowly lower your legs back to the starting position.
  • Use slow and controlled movements throughout the exercise.
 
2) Chest
Resistance Band Fly
 
Start Midpoint
  • Slightly lean forward, grasping a band handle in each hand with your arms extended in front of your chest.
  • Slowly allow arms to move to your sides in an arcing motion.
  • Pause and slowly return to the starting position.
 
3) Hamstrings
Lunge
 
Start Midpoint
  • Stand with feet shoulder width apart, placing your hands on your hips.
  • Take an exaggerated step forward, lowering yourself until your rear knee is near the floor, but do not hit your knee on the floor.
  • Keep your body facing straight forward keeping your hips in a centered position.
  • Pause. Now push off from your front foot (mainly the heel of that foot) and return to your starting position. Alternate legs
  • To increase resistance, you may hold dumbbells, allowing your arms to hang straight toward the ground.
 
4) Back
Resistance Band Lat. Pull Down
 
Start Midpoint
  • Sit on the floor, and grasp the Resistance Band handles.
  • Pull toward your upper chest. Pause, and return to the starting position.
  • Do not lean too far back during this exercise. Focus on keeping your torso upright and, as always, your abdominals contracted.
 
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 Shoulder Press
 
Start Midpoint
  • Start in a standing position with your feet centered on your resistance band. Keep your palms facing forward, your elbows out completely to your sides with a 90 degree angle.
  • Slowly press upwards until your hands meet above the top of your head. Don't completely straighten your arms so you don't put undue stress on your elbows.
  • Slowly return to the starting position, keeping the weights balanced over your elbows. Stop when your elbows are parallel with your shoulder joints.
 
7) Abdominals
Leg Raises
 
Start Midpoint
  • Lie flat on a bench with your legs off the end. Place your hands under your butt with your palms down.
  • Keep your legs as straight as possible and your knees locked.
  • Raise your legs as high as possible.
  • Lower legs back down until your heels are only a few inches off the ground.
 
8) Biceps
Resistance Band
Concentration Curls
 
Start Midpoint
  • Grasp one end of the band in your right arm with your palm up. Wrap the band around your left foot.
  • Support your elbow against the inside of your right thigh and let your arm hang.
  • Rest your other hand on the top of your other thigh for support.
  • Slowly curl the weight up while keeping the torso, upper arm and elbow still, keeping your elbow in the same spot against your inner thigh.
  • Squeeze your bicep at the top and then slowly lower the weight under control until it is fully extended.
  • Finish set and switch arms.
 
9) Lower Back
Superman
 
Start Midpoint
  • Lie face down on the floor. Your body should be fully extended in a straight line, with your arms stretched overhead.
  • Lift your upper and lower body off the ground in one motion, keeping your muscles tight.
  • For balance, your abs should stay in contact with the floor. Pause, and slowly return to the starting position.
 
10) Triceps
Resistance Band
Triceps Push Down
 
Start Midpoint
  • Stand facing the door with your knees slightly bent, and your feet shoulder width apart.
  • Grab the cable with your elbows flexed at a 90-degree angle, and push down until your elbows are fully extended.
  • Pause, and slowly return to the starting position.
  • Be sure to keep a full upright position, and do not lean forward. Do not lock your knees. This exercise should not cause elbow pain.