Workout of the Month - 2019 - Edmonton · 4 Split Squat Jump • Start in a lunge position with the front leg bent 90° at the knee and hip and the back leg behind the midline of

OF THE MONTH WORKOUT Leg Strength & Power

for BasketballWORKOUT BUILT BY:

Kevin CSEP, CPT

This month’s workout focuses on improving lower body strength.

edmonton.ca/PersonalTraining

Certified Personal Trainer

1 Box Jump • Begin with a slight countermovement and jump

onto the box using your arms to assist.

• Land softly on top of the box then step down and repeat.

• You can start doing the exercise using a 6 inches (15cm) box unless specified otherwise. Progress over time by increasing the height of the box.

Complete (3 sets X 8-10 reps)

2 Dumbbell Squat • Lower until your thighs are parallel to the ground by

pushing your hips backward and flexing your knees.

• Keep your chest up and back neutral for the duration of the movement.

• Keep your heels planted on the ground and your knees aligned with your ankles.

Complete (3 sets X 4-6 reps)

3 Plank on Ball • Put your elbows and forearms on a swiss ball

with your body in a straight line.

• Brace the abdominals to hold the position without your lower back sagging (spine in neutral position)

Complete (3 sets X 30-60 sec per rep)

4 Split Squat Jump• Start in a lunge position with the front leg bent 90°

at the knee and hip and the back leg behind the midline of the body.

• Begin with a countermovement then explosively jump up to a maximum height using your arms to assist.

• Repeat with the other leg in front after a rest period.

Complete (3 sets X 8-10 reps per leg)

5 Elevated Split Squat• Place the the back foot on a bench or box.• Bend the back kneed bringing the back leg toward the

ground.• Keep the torso upright at all times.

Complete (3 sets X 4-6 reps per side)

6 Weighted Hip Thrust• Sit down on the floor with your upper back on a

bench as a pivot point.

• Place and hold a weight on your hips.

• Extend the hips up by squeezing the glutes so your thighs are in line with the torso.

Complete (3 sets X 8-10 reps per side)

https://www.edmonton.ca/activities_parks_recreation/personal-training-nutritional-services.aspx

Resistance Training Guide & TrackerWORKOUT BUILT BY:

Kevin CSEP CPT Certified Personal Trainer

With the NCAA’s March Madness upon us this workout is designed to improve lower body power for jumping and lower body strength for finishing the game strong. Start with a 10 minute warm up on the bike. You should have a good sweat on before starting the workout.This workout is composed of two tri sets (3 exercises in a row). Complete all 3 sets of the first tri set before moving on to the second tri set.

DATE

EXERCISE SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT SETS REPS WT

Box Jump

Dumbbell Squat

Plank on Ball

Split Squat Jump

Elevated Split Squat

Weighted Hip Thrust

REGISTER TODAY!

sessionsfrom

* member price reflected. non-member price

from $20.50

$19*

Are you interested in a progressive, creative and well-structured strength training program?

Small group personal training provides you with 4 weeks of strength training designed by a Certified Personal Trainer. Training in a small group of (5-10 individuals) allows you access the services of a personal trainer at a greatly reduced rate while developing consistent exercise habits in an environment of accountability.

Small Group Personal Training


https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileTemplate-Xi.pdf

https://www.edmonton.ca/activities_parks_recreation/small-group-personal-training.aspx


OF THE MONTH WORKOUT Workout of the Month-

Core Strength and Stability

WORKOUT BUILT BY:

Xi CSEP Certified Personal Trainer YMCA Certified Instructor Trainer

This month’s workout focuses on building core strength and stability.


1 Kettlebell Deadlift• Keeping the back straight,

bend over to grasp the handle.

• Extend your hips and knees to lift the kettlebells off the floor.

• As the kettlebells rise just above your knees, push your hips forward.

5 Half-Kneeling Cable Chop• Assume a half-kneeling position with

the leg closer to the pulley station in front. Both knees should be bent to 90°.

• Grasp the ends of the rope with both hands.

• Next pull your lower hand down and behind your hip while chopping down with your higher hand bringing it toward the inside of your front knee as if you were chopping wood.

6 Medicine Ball Twist• Sit down in a sit-up position with

your feet on the ground.

• Twist the med ball from left to right, rotating the trunk and shoulders.

8 Side Plank with Hip Abduction

• Lie on your side with your elbow positioned under the shoulder.

• Prop yourself on the elbow to go into a side plank position and hold, keeping the torso, hips and feet in a straight line.

• From this position, lift the top leg to abduct the hip, keeping the foot pointed forward and leg directly over the other leg.

2 Squat with Press• Place one end of the barbell into

a landmine attachment.

• Squat down, pushing your hips back to keep your heels on the floor and back straight.

• Extend your hips and arms to press the bar upward.

3 Feet Elevated Hip Thrust• Start with your feet on a bench

with your knees and hips bent 90°.

• Extend your hips into a full bridge.

• Lower under control.

4 Plank• Create a straight line with

your body.

• Maintain the position without arching the lower back.

• Focus on tensing your abdominal muscles.

7 Straight Leg Scissors• Lie on your back.

• Extend your legs straight above hips.

• Alternate lowering one leg to the floor.

Stability Ball Dead Bug

Description:

● Lie on your back and place both knees and hips bent to 90 degrees and both arms pointed towards the ceiling.

● Squeeze a stability ball between your hands and knees. ● Activate your lower abdominals by bringing your belly button inward ● Breathe normally while lowering one leg straight and lowering the opposite arm over

head. ● Just before touching the ground return the leg and arm to the starting position and

repeat with the opposite arm and leg Front Plank

Description:

● Start face down on elbows and knees ● Activate your abdominals by bringing your belly button inward ● To progress the exercise extend your legs lifting your knees off the ground ● Maintain the position without arching the lower back.




Xi CSEP Certified Personal Trainer, YMCA Certified Instructor Trainer

Core strength and stability are very important for maintaining lower back health and improving performance. Complete 3 sets of each exercise with 30-60s rest between exercises.

DATE


Kettlebell Deadlift

Squat with Press

Feet Elevated Hip Thrust

Plank

Half-Kneeling Cable Chop

Medicine Ball Twist

Straight Leg Scissors

Side Plank with Hip Abduction

REGISTER TODAY!

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OF THE MONTH WORKOUT Workout of the Month-

High Intensity Full Body Workout

WORKOUT BUILT BY:

Richard CSEP - Certified Personal Trainer

This 30 minute high intensity full body workout is designed to improve your general strength and fitness for 2019.


1 Front Squat To Box5 Repetitions with a 45lb bar

• Adjust the height of the rack to shoulder level • Position the bar between the front of the shoulders and the collarbones • With elbows up, place the hands just outside the shoulders on the bar. • Keep your back straight and sit back and down to the bench • Keep the heels planted on the ground and knees aligned with the ankles. • Lightly touch the bench and then stand up be extending the knees and

hips at the same time. • If shoulder mobility is an issue, the hands can also be crossed on the

shoulders.

5 TRX Oblique Crunches10 Repetitions

• Start in a plank position with the feet in the suspension trainer and hands on the ground.

• Bring your knees to your chest toward one side (pull toward the elbow), and extend back.

• Try to keep the hips below head level when you pull your legs under.

6 Jack Knife Crunch10 Repetitions

• Lay down on your back with your feet crossed. • Place your hands next to your ears. • Lift your upper back and feet off the floor, without pulling on your

head, to bring your elbows and knees together.

8 Kettlebell Swing10 Repetitions with a 25lb Kettlebell

• Start with the kettlebell slightly in front of you. • Push the hips back to hinge forward. The knees should be slightly

flexed and the back stays straight. • Lift the kettlebell and continue with the motion by going between the

thighs with the kettlebell. • Push the hips forward by squeezing the glutes to swing the kettlebell

upward not higher than face height. • Keep the elbows extended and back straight at all time.

2 Deadlift with Dumbbell5 Repetitions with 20lb dumbbellsSTARTING POSITION:

• Place your feet hip to shoulder-width apart • Hold the dumbbells on the outside of thighs • Keep your back flat with your chest up and out.

MOVEMENT: • Hinge at your hips lowering the dumbbells towards the floor • Keep your back flat with your chest up and out. • To return to standing extend your hips and knees. Do not let your hips

rise before your shoulders • Continue to extend your hips and knees until your body reaches a fully

erect torso position.

3 Split Squat with Dumbbells5 Repetitions with 20lb dumbbells

• Stand in a split stance feet hip width, holding a pair of dumbbells. • Lower the body straight down so both knees flex 90°. • Keep the trunk vertical.

4 Push Up Hands on Dumbbells10 Repetitions

• Position shoulders directly over hands • Lower chest to the floor • Keep back straight and abdominals tight • Return to starting position by extending the elbows

7 TRX Y Raise10 Repetitions

• Start with the hands on the suspension trainer and feet apart on the ground. You want to start in an inclined position. The more incline you are, the harder.

• Pull yourself up by raising the handles with your hands overhead in a “Y” position.

• Make sure to brace your abdominals and move yourself in one block so your pelvis is in line with the rest of your body at all times.

• You want to work your upper back region; do not swing forward with the hips.


Richard CSEP - Certified Personal Trainer

The goal of this workout is to complete the following 8 movements in sequence as many times as you can in a period of 30 minutes. Although the goal of the program is to move through it as quickly as possible be sure to perfect exercise technique. Happy New Year!

Complete 1-3 Times in 30 mins: Solid Start to 2019! Complete 4-6 Times in 30 mins: Wow!! Keep it up. Complete 7-10 Times in 30 mins: Fantastic Strength! Add a bit more weight to the movements.

DATE


Front Squat To Box

Deadlift with Dumbbell

Split Squat with Dumbbells

Push Up Hands on Dumbbells

TRX Oblique Crunches

Jack Knife Crunch

TRX Y Raise

Kettlebell Swing

Small Group Personal Trainingsessionsfrom


from $20.50

$19*

LEARN TO LIFT

edmonton.ca/PersonalTrainingREGISTER TODAY!

Have you ever wanted to learn to squat, deadlift or bench press with the barbell but have been too intimidated? This program will teach you the fundamentals of the squat, deadlift and bench press. Training in a small group of (5-10 individuals) allows you to learn the barbell lifts safely in a fun, competitive atmosphere, while receiving coaching from a Certified Personal Trainer.

OF THE MONTH WORKOUT Spring

into Fitness!WORKOUT BUILT BY:

Roger CSEP, CPT

This month’s workout is a full body workout that focuses on muscular strength endurance.


1 Box Squat • Hold the bar comfortably slightly wider

than shoulder-width.

• Lower yourself by pushing the hips back and flexing the knees to sit on a box or bench that is about knee high without actually putting all the weight on the bench in a relaxed manner.

• Keep the chest up and back neutral for the duration of the movement.

5 Assisted Chin Up• Select the weight on the counterweight

machine. The heavier the weight is the easier.

• Grab the chin-up bar with hands facing each other then put your knees on the pad.

• Pull yourself up until your chin clears the bar.

6 Reverse Sit Up• Start on your back then extend the

legs straight slightly off the ground.

• Next, bring your knees to your chest as you lift the lower back off the floor.

• Extend your legs back and repeat.

8 Abdominal Plank• Place the elbows directly under the

shoulders and prop yourself on the elbows, keeping a neutral back and head aligned with the spine.

2 Dumbbell Forward Lunge • Take an elongated step directly in

front.

• At the bottom position, your front leg is flexed at 90° above your ankle and your back knee is 1-2 inches (3-5cm) off the floor.

• Keep your torso upright during the movement.

3 Bench Press • Lay down on the bench and grab

the bar with a slightly wider than shoulder-width grip.

• Lower the bar to your chest and push back up.

• Do not bounce the bar off the chest you should be in control at all times.

4 Push Up• Put your feet together and place

your hands slightly outside of your shoulders.

• Lower yourself all the way down so your chest almost makes contact with the ground and push back up.

• Make sure to brace your abdominals and move yourself in one block so your pelvis is in line with the rest of your body at all times.

•

•

7 Mountain Climbers• In a plank position on your hands,

slowly bring your knees toward your elbow on the same side alternately.

• Make sure that your hips and lower back stay neutral during the duration of the exercise.


Complete (3 sets X 15 reps. Rest 30-60 sec) Complete (3 sets X 15 reps. Rest 30-60 sec) Complete (3 sets X 15 reps. Rest 30-60 sec) Complete (3 sets X 15 reps, Rest 30-60 sec)

Complete (3 sets X 15 reps. Rest 30-60 sec) Complete (3 sets X 15 reps. Rest 30-60 sec) Complete (3 sets X 15 reps. Rest 30-60 sec) Complete (3 sets X 15 reps. Rest 30-60 sec)

https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileTemplate-Roger.pdf



Roger CSEP CPT Certified Personal Trainer

This month’s workout is a full body workout that focuses on muscular strength endurance. Complete the prescribed number of repetitions for each exercise resting 30 - 60 seconds between sets..

DATE


Box Squat

Dumbbell Forward Lunge

Bench Press

Push Up

Assisted Chin Up

Reverse Sit Up

Mountain Climbers

Abdominal Plank

REGISTER TODAY!

sessionsfrom


from $20.50

$19*





https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileTemplate-Roger.pdf



OF THE MONTH WORKOUT Workout of the Month -

Bodyweight Workout

WORKOUT BUILT BY:

Brian NETSA, CPT

This month’s workout is a full body workout that will challenge your coordination, upper body, and lower body strength.


1 Squat Jump • Get into a squat position with your

thighs slightly above parallel and feet shoulder-width apart.

• Explosively jump up to a maximum height and land in the same starting position (squat position) and repeat immediately.

• There should not be any horizontal or lateral movement while you jump.

5 Lateral Carioca• Go over the agility ladder with carioca

steps (cross over then cross behind).• Keep shoulders and hips square as you

complete the exercise• Try not to look at the ladder as you

complete the exercise

6 T-Stabilization (DB)• In a push-up position on dumbbells

with feet larger than hip width and hands shoulder width.

• Rotate on your feet and on your supporting arm/shoulder to one side. As you rotate, lift the arm up so you look like a “T”.

• The rotation does not come from the lumbar spine but from the hips.

8 Barbell Curl• Hold a barbell with your hands in line with

your shoulders, palms up.• Without moving or swinging with your

trunk, curl the barbell up.• Keep your chest out, shoulders down and

back and elbows on the side.

2 Alternating Plank Front Raise • Get in a plank position on your hands

and feet.

• Hold dumbbells in your hands.

• Lift one arm up in front alternately without moving your body.

3 Backward Skip • You can start the skip with a light jog

or from a dead start.

• Lift one leg to 90° of hip flexion and lift both arms at the same time as you jump up and backward on one leg.

• Land on the same leg and switch legs on the ground to skip with the other leg.

4 Dynamic push-up on Box• Put your feet together and hands

slightly outside the shoulders.

• Lower yourself all the way down so your chest almost makes contact with the ground and push back up explosively to land on the boxes with your hands.

• Push back to return to the starting position.

7 One Arm Cable Row• Hold the handle with one hand. The

height of the cable should be set so at the end of the movement, your forearm and cable are parallel.

• You can place the opposite hand in the middle of your back. This will serve as a target for the tip of your shoulder blade to reach as you pull.

• Pull the handle, squeezing and lowering the shoulder blade.


Complete (3 sets X 60 seconds)


Complete (3 sets X 60 seconds) Complete (3 sets X 60 seconds)

Complete (3 sets X 60 seconds)Complete (3 sets X 60 seconds)Complete (3 sets X 60 seconds)


https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfile-Brian.pdf



Brian NETSA CPT Certified Personal Trainer

This month’s workout is a full body workout that will challenge your coordination, upper body, and lower body strength. Set a timer for 60 seconds and complete as many repetitions of each exercise as you can in that time. Complete 3 sets for each exercise.

DATE


Squat Jump

Alternating Plank Front Raise

Backward Skip

Dynamic push-up on Box

Lateral Carioca

T-Stabilization (DB)

One Arm Cable Row

Barbell Curl

REGISTER TODAY!

sessionsfrom


from $20.50

$19*





https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfile-Brian.pdf



Dynamic Warmup

Workout

WORKOUT BUILT BY:

Pepie CSEP, CPT


1 Spin Bike

• Adjust the seat height so your knees are slightly bent while at the bottom of the cycle

• Adjust the handle height so you have a slight bend in your elbows

5 Windmills

• Rotate your arms and trunk back and forth. Keep your arms elevated and allow your whole body to rotate

• After a short warm up, try to stabilize your lower body and bend from the waist

8 High Knees

• Run with high knees, keeping a tall posture• Keep the torso upright and stand tall as you

do the movement

3 Mummy Walk

• Stand upright and extend both arms straight in front of you

• Lift your leg straight toward the hands as you take a step

4 Reverse Lunge with Rotation

• Adopt a lunge position with your hands on the floor inside of the front foot

• Rotate the trunk toward your front leg by moving your free hand up and looking at your hand

7 Butt Kicks

• Run forward, bringing your heel to your butt while raising the knees

• Keep the torso upright and stand tall as you do the movement


2 Stretching Side Bend

• Lift one arm up above your head and slowly bend sideways while reaching down with the opposite hand, until you feel a stretch at the side of your trunk

• Maintain the stretch without twisting or leaning forward. Slowly return to initial position

6 Inchworm

• Bend forward at the hips, keeping your core braced and back flat

• Slowly walk your hands away from your feet until the stretch goes away (this can be performed by either walking your hands back toward your feet or walking your feet toward your hands)

This month’s workout is a dynamic warm up that can be performed before any workout

WORKOUTOF THE MONTH

Start with 10 minutes of cycling and then complete 5-10 repetitions of each exercise.

https://www.edmonton.ca/activities_parks_recreation/documents/RoadsTraffic/PersonalTrainerProfileTemplate-Pepie.pdf



Pepie CSEP CPT Certified Personal Trainer

Warm ups are very important for injury prevention and making your workout more effective by properly preparing your muscles for the workout. Pick a few or all of these to do before you do any of the previous months workouts and see how much better the workout feels! On days where you are dragging and struggling with motivation, do more of the warm up exercises, on days where you have been active already, do 3-4 of them.

DATE


Spin Bike

Stretching Side Band

Mummy Walk

Reverse Lunge with Rotation

Windmills

Inchworm

Butt Kicks

High Knees

REGISTER TODAY!




Join us for a progressive, creative and well-structured strength training program!

$19*

SESSIONSFROM

*Member price reflected. Non-member price

from $20.50

https://www.edmonton.ca/activities_parks_recreation/documents/RoadsTraffic/PersonalTrainerProfileTemplate-Pepie.pdf



Chair Knee Raise

Chair Knee Raise

Core Stability

Workout


Alyssa

CREDENTIALS:

EDUCATION:

TRAINING LOCATIONS:

As a personal trainer, Alyssa works with clients to develop personal-ized goal-oriented programs that suit their lifestyle. She believes the most important part of training is helping clients work to their full po-tential in a safe and structured environment. “I knew I wanted to be in this field (Kinesiology) after attending per-sonal training sessions with my mom. Our trainer educated us on the musculoskeletal system and how it works together to create move-ment. From that experience I can honestly say there is a huge benefit in having a personalized program aimed at developing proper form. Hiring a certified personal trainer is like investing in the body. If indi-viduals work hard at a good program and maintain their fitness level- they will see noticeable lasting benefits like the ability to do more ac-tivities later in life.” She has worked at a physiotherapy clinic providing exercise rehabili-tation services. There she provided individualized programs to her patients involved in motor vehicle accidents, orthopedic surgery and workplace injury. Alyssa was a competitive swimmer in her youth and coached with an Edmonton based swim club during her first year of University. Now, patrons may see her on the pool decks of Edmonton Recreation Cen-tres lifeguarding when she is not training, enjoying hiking, visiting lo-cal breweries, practicing yoga or camping with her boyfriend Curtis and dog Lola.

-Sh

CSEP Certified Exercise Physiologist NLCS Lifeguard

Bachelor of Science in Kinesiology

The Meadows Community Recreation Centre Terwillegar Community Recreation Centre 3

Side Raise on Swiss Ball • Lay down sideways on a swiss ball, feet on the wall.

• Put your hands behind your head.

• Keeping your body completely sideways (not bending forwards), engage the core and lift the trunk upward.

4 Chair Knee Raise

•

• Support your forearms on the pads and rest your lower back against the bosu (or backrest).

• Engage the core to lift your knees up with legs bent.

• Lower the knees slowly without letting your lower back come off the back rest.

2 Side Plank with Trunk Rotation

• Lie on the side with the elbow positioned under the shoulder.

• Lift the dumbbell toward the ceiling, then rotate your arm underneath your body as far as possible.

• Do not lower the hips as you rotate.

• This exercise can be completed without a weight as well.

6 Plank on Bosu

• Place the forearms on the flat side of a bosu ball directly under the shoulders and prop yourself on the elbows, keeping a neutral back and head aligned with the spine.

• Hold the position and don’t let your back cave in.

This month’s workout: A stable core is key to initiating movement and reducing the risk of back injury.

WORKOUTOF THE MONTH

To engage the core, think about tightening an imaginary wire connecting your belly button to your spine.

Rowing Machine

1 Rowing Machine

• Start with your arms straight and torso bent forward at "one o'clock".

• Exert pressure on the foot plate and begin pushing with your legs.

• As your legs approach straight, lean the upper body back to the "eleven o'clock" position and draw the hands back to the lower ribs in a straight line.

• Next, extend your arms until they straighten, then lean your upper body forward at "one o'clock" and allow your knees to bend and gradually slide the seat forward.

Rowing Machine

Side Plank with Trunk Rotation


Side Raise on Swiss Ball

Exercise Prescription - 3 sets of 8 repetitions per side (30 seconds rest between sets)

Exercise Description

● Lay down sideways on a swiss ball, feet on the wall. ● Put your hands behind your head.● Keeping your body completely sideways (not bending forwards), engage the core and lift

the trunk upward.


Exercise Prescription - 3 sets of 8 repetitions per side (30 seconds rest between sets)

Exercise Description

● Lay down sideways on a swiss ball, feet on the wall. ● Put your hands behind your head.● Keeping your body completely sideways (not bending forwards), engage the core and lift

the trunk upward.

Cable Kneeling Palloff Press


Plank on Bosu

Exercise Prescription - 3 sets of 30 seconds - 1 minute (rest 30 seconds between sets)

Exercise Description ● Place the forearms on the flat side of a bosu ball directly under the shoulders and prop

yourself on the elbows, keeping a neutral back and head aligned with the spine. ● Hold the position and don’t let your back cave in.

5 Cable Kneeling Palloff Press

• Kneel (with a mat underneath) and hold a pulley handle in your hands at chest height, holding it closer to the belly button will make this exercise more difficult.

• Extend your arms forward and return by bringing the hands back to the body.

• Your body must not rotate as you resist the pull of the cable.

• Turn towards the other side and repeat.

WORKOUT BUILT BY:

Alyssa CSEP Certified Exercise Physiologist

https://www.edmonton.ca/activities_parks_recreation/personal-training-nutritional-services.aspx?utm_source=virtualaddress&utm_campaign=personaltraining

https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileAlyssa.pdf

Resistance Training Guide & Tracker

WORKOUT BUILT BY:

Alyssa CSEP Certified Exercise Physiologist, NLCS Lifeguard

To engage the core, think about tightening an imaginary wire connecting your belly button to your spine. The following exercises may be modified to suit the individual. Taking away a component or adding another can make the exercise easier or more difficult. Enroll in a consultation with myself or another City of Edmonton personal trainer for more information about how to safely change the exercises to your needs.

DATE


Rowing Machine



Chair Knee Raise


Plank on Bosu

REGISTER TODAY!

“Are you interested in a progressive, creative and well-structuredstrength training program? Small group personal trainingprovides you with 4 weeks of strength training designed bya Certified Personal Trainer. Training in a small group of (5-10individuals) allows you access the services of a personal trainer at a greatly reduced rate while developing consistent exercise habits in an environment of accountability.”




$19*

SESSIONSFROM


from $20.50

Alyssa

CREDENTIALS:

EDUCATION:

TRAINING LOCATIONS:

As a personal trainer, Alyssa works with clients to develop personal-ized goal-oriented programs that suit their lifestyle. She believes the most important part of training is helping clients work to their full po-tential in a safe and structured environment. “I knew I wanted to be in this field (Kinesiology) after attending per-sonal training sessions with my mom. Our trainer educated us on the musculoskeletal system and how it works together to create move-ment. From that experience I can honestly say there is a huge benefit in having a personalized program aimed at developing proper form. Hiring a certified personal trainer is like investing in the body. If indi-viduals work hard at a good program and maintain their fitness level- they will see noticeable lasting benefits like the ability to do more ac-tivities later in life.” She has worked at a physiotherapy clinic providing exercise rehabili-tation services. There she provided individualized programs to her patients involved in motor vehicle accidents, orthopedic surgery and workplace injury. Alyssa was a competitive swimmer in her youth and coached with an Edmonton based swim club during her first year of University. Now, patrons may see her on the pool decks of Edmonton Recreation Cen-tres lifeguarding when she is not training, enjoying hiking, visiting lo-cal breweries, practicing yoga or camping with her boyfriend Curtis and dog Lola.

-Sh

CSEP Certified Exercise Physiologist NLCS Lifeguard

Bachelor of Science in Kinesiology

The Meadows Community Recreation Centre Terwillegar Community Recreation Centre

https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileAlyssa.pdf



Glutes

Workout!


Glutes! This important muscle group is key to reducing injury risk to your body, epsecially the knees

WORKOUTOF THE MONTH

1 Glute Bridges

• Lie on your back on the mat and plant your feet on the ground hip width apart with your hands extended at your sides

• With your legs bent at the knee squeeze your glutes and push through your heels to bring your thighs in line with your torso

WORKOUT BUILT BY:

Danielle CSEP Certified Personal Trainer

2 Lying Leg Raises

• Lie on your side with your leg at the floor at a 90 degree angle

• Make sure the hips are stacked on top of each other and raise your upper leg straight up

3 Clamshells

• Lie on your side with both knees at 90 degree angles with your hips stacked on top of each other

• Slowly raise the top leg until you feel your glutes activated

• Slowly return to the start position and repeat

4 Sumo Squats

• Hold a dumbbell or kettlebell with feet wider than hip width apart with feet turned outside

• Keeping your back upright, bend your knees, ankles, and hips, to return to start extend all three

5 Romanian Deadlifts

• Place feet hip to shoulder width apart and your toes pointed slightly outward, your hands slightly wider than shoulder width apart, holding the bar with an overhand grip (palms facing you)

• Keep your back flat with your chest up with your neck in a neutral position

• Keeping the bar as close as possible slightly bend your knees and push your hips back without rounding your back, then return to the start

6 Bulgarian split squat with Dumbbell

• Grab the dumbbells in each hand and put your back foot on a bench or box

• Bring the back knee towards the ground to as low as possible without back extension

• Keep the torso upright at all times and do not let the front knee go past the toes


https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileDanielle.pdf


WORKOUT BUILT BY:

Danielle CSEP Certified Personal Trainer

Start with some cardio, such as biking to get a sweat on before you start these exercises, focus on squeezing your butt on the lengthening portion of the exercise. The following exercises may be modified to suit the individual. Taking away a component or adding another can make the exercise easier or more difficult. Enroll in a consultation with myself or another City of Edmonton personal trainer for more information about how to safely change the exercises to your needs.

DATE


Glute Bridges

Lying Leg Raises

Clamshells

Sumo Squats

Romanian Deadlift

Bulgarian split squat

REGISTER TODAY!





$19*

SESSIONSFROM


from $20.50

https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileDanielle.pdf



Full Body Superset

Workout


2 Primal Walk

• Keep your back straight and abs tight • Move on your feet and hands only (Hips and shoulders

should remain level and stable)

• 2-3 times for length that control and position can be maintained. Rest. Then start back at exercise 1

6 Cable Lat Pulldown

• Keep your back straight and abs tight • Extend the arms and pull on each side the hands aligned

with the shoulders

• 2-3 sets of 8-12 reps. Rest. Start back at exercise 5

This month’s workout - Supersets help amp up the intensity for people on a tight gym schedule

WORKOUTOF THE MONTH

Perform exercises in pairs (1 & 2, 3 & 4, 5 & 6) one after the other then rest then repeat for desired sets and reps.

5 Landmine Press

• Set up so that there is a subtle (but not aggressive) stretch on the trailing leg hip flexors

• Brace the core tightly to be very stable and press straight out not across your body

• Keep the shoulder back as you return the bar toward you and keep the head neutral

• 2-3 sets 8-12 reps per side. Continue on to exercise 6

WORKOUT BUILT BY:

Charles CSEP Certified Personal Trainer

3 Dumbbell Bent Over Row

• Bend your knees, push your hips back, lean forward with your torso and try to be in a 45° angle or more

• With your chest out and back straight, row the dumbbells in a controlled movement to your sides, in line with your navel

• Do not poke forward with your chin/head and never round your lower back

• 2-3 sets of 8-12 reps followed by exercise 4

1 KB Goblet Squats

• Stand holding a kettlebell by the horns close to your chest. This will be your starting position

• Squat down between your legs and push your knees out in the bottom

• Keep your chest and head up and your back straight

• 2-3 sets of 8-12 reps followed by Exercise 2

4 Cable Pull Through

• Starting with a low-pulley in between your leg and with the knees slightly bent push your hips backwards as you bend your torso toward the ground keeping your back straight

• Then pulling against the pulley using your glutes bring your hips back forward and lift yourself up in a straight position

• Make sure to keep the chest out the shoulder blades down and the chin tucked in

• 2-3 sets of 8-12 reps. Rest. Start back at exercise 3


https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileCharles.pdf


WORKOUT BUILT BY:

Charles CSEP Certified Personal Trainer

Utilizing supersets is good way to save time and keep intensity by reducing rest time between sets and exercises. Allowing you to perform more work in less time. Great tool for people with limited time to spend in the gym.

DATE


KB Goblet Squat

Primal Walk

Dumbbell Bent Over Row

Cable Pull Through

Landmine Press

Cable Lat Pulldown

REGISTER TODAY!





$19*

SESSIONSFROM


from $20.50

https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileCharles.pdf



Obstacle Fit

Workout


2 Step-ups (High Step)

• Stand in front of a step that is knee high (knee at about 90 degrees).

• Put a foot on the step and lift yourself up using only this leg. Keep the knee aligned and torso straight.

• Can increase difficulty by holding weight

• 2-3 sets of 8-10 reps each side, 30-60 sec rest between sets

6 Glider Army Crawl Plank

• Position yourself in a plank or modified plank position with your feet or knees on glider disks

• Use your arms to crawl forwards and backwards along a mat or similar distance, keeping your trunk and hips stable

• Keep your abs & glutes tight, do not let your lower back arch

• 2-3 sets of 30-45 sec, 30-60 sec rest between sets

With winter approaching, now is a great time to focus on cross-training for that obstacle/mud run you've been wanting to take on next year. See reverse for program details on Kinsmen Obstacle Dash! A fun, challenging course happening Saturday, October 5 @ the Kinsmen Sports Centre.

WORKOUTOF THE MONTH

5 Single Leg Balance with Reach

• Three targets should be placed on the ground two feet from your right, left and in front of you

• Stand on one leg with your knee slightly bent and, holding a light weight in your hands, reach the weight down to each target, swinging the back leg up. Stand back up straight between each reach

• Maintain control of the movement, do not rush through it. Can increase difficulty by standing on a wobble board

• 2-3 sets of 10-12 reaches each leg, 30-60 sec rest between sets

WORKOUT BUILT BY:

Krista CSEP Certified Personal Trainer

3 Rope Pull

• Standing with feet shoulder-width apart, reach up to grab the rope with one hand

• Pull the rope hand over hand in a downward motion at a continuous, fast pace

• Keep the abs engaged, & chest lifted

• 2-3 sets of 30-45 secs, 30-60 sec rest between sets

1 Active Hang

• Hang from a bar with an overhand grip. Your feet shouldn't touch the floor

• Make sure your shoulder blades are engaged (pull shoulders down away from ears) and that you're not passively hanging

• Can be progressed into pull-ups or travelling on monkey bars

• 2-3 sets holding until fatigue, 60 sec rest between sets

4 One Hand Farmer's Walk

• Hold a dumbbell or kettlebell in one hand only• Walk forward while keeping the trunk upright and shoulders

back/down• The goal is to work the grip and the abdominals by keeping the

trunk upright to resist the pull of the weight• 2-3 sets of specific distance (ex. 1 lap around track or 200m)

changing hands halfway, 30-60 sec rest between sets


https://www.edmonton.ca/activities_parks_recreation/documents/RoadsTraffic/PersonalTrainerProfileTemplate-Krista.pdf


WORKOUT BUILT BY:

Krista CSEP Certified Personal Trainer

Try adding this workout into your weekly routine to crush all the obstacles on the course. Remember to start with some light cardio to warm up and a cooldown & stretch to finish off. Check out the Obstacle Dash program information below!

DATE


Active Hang

Step-ups (High Step)

Rope Pull

One Hand Farmer's Walk

Single Leg Balance with Reach

Glider Army Crawl Plank

Kinsmen Obstacle Dashkinsmen.eventbrite.ca

+ 2km, 4km, 6km distances + 10+ Obstacles + Swag, prizes and more

FREE FOR MEMBERS

+Bring a friend

for free!

Saturday October 5, 2019 9:30am - 11:15am

Register Today!

Check-in 9-9:30amObstacle Orientation: 9:30-9:45am

Dash Begins: 9:45-11:15am

https://www.edmonton.ca/activities_parks_recreation/documents/RoadsTraffic/PersonalTrainerProfileTemplate-Krista.pdf

Core Training

on the Ball


2 Oblique Crunch

• Lay down sideways on a stability ball, feet on the wall if available

• Put your hands behind your head

• Keeping your body completely sideways, lift the trunk upward 2-3 sets of 8-12 repetitions completed 2-3 times per week

6 Kneeling Rollout

• Adopt a tall kneeling position and place your hands on the stability ball. Ensure you pivot from your knees and shoulders and do not sway your back

• Engage your abdominals and roll the ball forward 2-3 sets 30-60 seconds completed 2-3 times per week

Using the stability ball is a great way to add variety into your core training

WORKOUTOF THE MONTH

5 Reverse Plank

• Place your head and shoulders on a stability ball and place your-self in a plank position with both arms overhead

• Maintain a steady abdominal breathing and keep your pelvis from dropping 2-3 sets 30-60 seconds completed 2-3 times per week

WORKOUT BUILT BY:

Jerry CSEP Certified Personal Trainer

3 Plank on Ball

• Put elbows and forearms on a stability ball with your body in a plank position

• Brace the abdominals to hold the position without your lower back sagging (spine in neutral position) 2-3 sets 30-60 seconds completed 2-3 times per week

1 Seated Crunch

• Sit up straight, arms crossed at chest• Maintain an abdominal brace while you lean back• Return to sitting position using your abs and keeping your chin

tucked-in• PROGRESSION: Hands on ears, Hands behind head

2-3 sets of 8-12 repetitions completed 2-3 times per week

4 Deadbug

• Lie on your back • Squeeze a stability ball between your hands and knees• Maintain a flat back• Lower one leg straight and lower the opposite arm over the

head• Hold the stability ball between the arm and leg that are up

2-3 sets of 8-12 repetitions completed 2-3 times per week


https://www.edmonton.ca/activities_parks_recreation/documents/RoadsTraffic/PersonalTrainerProfileTemplate-Jerry.pdf


WORKOUT BUILT BY:

Jerry CSEP Certified Personal Trainer

Using the stability ball is a great way to add variety to your core training. As an added bonus, the stability ball causes increased activation of the core and stabilizer muscles. Give these exercises a try to work the front, back and sides of your core!

DATE


Seated Crunch

Oblique Crunch

Plank on Ball

Deadbug

Reverse Plank

Kneeling Rollout


$19*

SESSIONSFROM


from $20.50

Explore our Personal Training options & register today: edmonton.ca/Personaltraining

+ Train in a small group setting of 5-10 people + Access a certified trainer at a reduced rate + Develop your exercise routine & habits

https://www.edmonton.ca/activities_parks_recreation/documents/RoadsTraffic/PersonalTrainerProfileTemplate-Jerry.pdf



http://edmonton.ca/Personaltraining

Bodyweight

Workout


2 Side Plank (Knees Bent)

• Lie on the side with the elbow positioned under the shoulder and knees bent

• Prop yourself on the elbow to go into a side plank position and hold, keeping the torso, hips and knees in a straight line Pair up as a superset with Sumo Squats* Do 3 sets of 30-60 second holds

WORKOUTOF THE MONTH

5 Knee Pushup

• On your stomach, place your hands slightly outside of your shoulders

• Push yourself up and make sure that your body forms a straight line from your head to your knees

• Be careful to place your chest on the ground first and not your face Pair up as a superset with Superman Lifts* Do 3 sets of 12 repetitions

WORKOUT BUILT BY:

Brantley ACE Certified Personal Trainer

1 Sumo Squat

• Lower to the point where your thighs are almost parallel to the ground by pushing your hips backward and flexing your knees

• Keep your heels planted on the ground and knees aligned with your ankles (if your knees can't be aligned with your feet and fall inward as you lower, your stance is probably too wide) Pair up as a superset with Side Planks* Do 3 sets of 12-15 repetitions

4 Hip Bridge

• Lie on your back with your knees bent

• Contract your buttocks to lift your hips off the ground until your trunk is aligned with your legs

• Slowly return to the initial position and repeat Pair up as a superset with Alternating Forward Reaches* Do 3 sets of 10 repetitions

3 Alternating Forward Reaches

• Stand with your feet shoulder width apart

• Lunge forward and reach your fingers to the shins or floor

• Alternate and repeat both sides Pair up as a superset with Hip Bridges* Do 3 sets of 10 reaches per side

6 Superman Lifts

• Lie on your stomach with the arms and legs stretched out, making your body as long as possible

• Lift your arms and legs off the floor and reach forward with your arms and backward with your legs

• Hold the position for a few moments, relax and repeat Pair up as a superset with Knee Pushups* Do 3 sets of 12 repetitions


https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileBrantley.pdf


WORKOUT BUILT BY:

Brantley ACE Certified Personal Trainer

TRAINER TIP: Super sets mean you go directly from one exercise to the next without any rest/break in between. This is a great way to be more efficient with your time while working out, getting more done in less time!

DATE


Sumo Squat

Side Plank (Knees Bent)

Alternating Forward Reaches

Hip Bridge

Knee Pushups

Superman Lifts


$19*

SESSIONSFROM


from $20.50

Explore our Personal Training options & register today: edmonton.ca/Personaltraining

+ Train in a small group setting of 5-10 people + Access a certified trainer at a reduced rate + Develop your exercise routine & habits

https://www.edmonton.ca/activities_parks_recreation/documents/PDF/PersonalTrainerProfileBrantley.pdf



http://edmonton.ca/Personaltraining

Documents

Workout of the Month - 2019 - Edmonton · 4 Split Squat Jump • Start in a lunge position with the front leg bent 90° at the knee and hip and the back leg behind the midline of