Obadiah Stanton-Narine – Induction and general fitness programme.
PAR-Q
Participant’s full name: .
Contact details mob and/or home: .
Do you suffer from any chest pain Whilst training? Yes No
Whilst resting? Yes No
Are you currently or previously taken any medication for;
Heart problems? Yes No
Any other problems? Yes No
Do you suffer from any joint problems? Yes No
In the past year, have you suffered from any major illness or surgery? Yes No
Have you ever been diagnosed with any of the following? (Tick appropriately)
Diabetes Asthma
Epilepsy Other problems (Please specify) .
Are you pregnant? Have you recently had a baby?
Yes No Yes No
Do you ever Loose balance? Yes No
Loose consciousness? Yes No
Feel dizzy? Yes No
Do you feel unwell at present, due to a cold or similar illness? Yes No
If answered yes to any of the above questions then you will need a medical note from
your doctor in order to participate in exercise, also we will need to consult your
doctor before you begin any training program.
I have read the above questions and answered them honestly and to the best of my
knowledge, I understand all the questions and understand that if answered
incorrectly could result in injuries or accidents
Signed . Date .
Printed .
1
• Induct participant into the gym, showing them around the gym and location of
fire exit- 5 minutes
• Take participant through mobility stretches – 5 minutes
• Take participant through cardiovascular warm up (Using 2 different machines)–
10 minutes
• Take participant through upper and lower body stretches – 5-10 minutes
• Take participant through back exercises – 5-10 minutes
• Take participant through chest exercises – 5-10 minutes
• Take participant through arm exercises – 10 minutes
• Take participant through shoulder exercises – 10 minutes
• Take participant through abdominal exercises – 5-10 minutes
• Take participant through leg exercises - 10-15 minutes
• Take participant through cool down cardio – 5 minutes
• Take participant through cool down stretches – 5 minutes
Section one: Mobility Stretches
Neck Circles
5 each way
Shoulder Circles,
10 each way
Hip Rotations
10 each way
Ankle Circles
10 each way, each foot
Wrist Circles
10 each way, each hand
2
Section 2: Cardiovascular Warm up
Treadmill
5 minutes
Rowing machine
5 minutes
Section 3: Upper and lower body stretching
Shoulder Latissimus
stretch, hold dorsi stretch,
for 10 each hold for 10
arm each side
Triceps Gastrocnemius
stretch, hold strech, hold
for 10 each for 10 each
arm side
Chest stretch, Quadriceps
hold for 10 stretch, hold
for 10 each leg
Hamstrings Abdominal
stretch, hold stretch, hold
for 10 each for 10
leg
3
Section 4: The exercises
Back exercises
• Seated row – 2 sets, 8-12 repetitions (machine)
Prime mover – Mid traps. Synergist – Biceps brachii. Fixator – Erector Spinae.
Antagonist - Chest
• Single arm row – 2 sets, 8-12 repetitions (dumbbell)
Prime mover – Latissimus dorsi. Synergist – Biceps brachii. Fixator –
Antagonist – Chest
Alternatives: Wide over hand grip pull ups, reverse push ups
Chest exercises
• Bench press - 2 sets, 8-12 repetitions (barbell)
Prime mover – Pectoralis major. Synergist – Triceps brachii. Fixator – Deltoids
Antagonist – Latissimus dorsi/Rhomboids
• Pec Dec – 2 sets, 8-12 repetitions (machine)
Prime mover – Pectoralis major. Synergist - Fixator – Deltoids
Antagonist – Latissimus dorsi/Rhomboids
Alternatives: Push ups, Dumbbell press, Dumbbell flies
Arm exercises
• Bicep curl – 2 sets, 8-12 repetitions (machine)
Prime mover – Biceps brachii. Synergist – Brachioradialis. Fixator – Deltoids
Antagonist – Triceps brachii
• Bicep curl – 2 sets, 8-12 repetitions (dumbbell)
Prime mover – Biceps brachii. Synergist – Brachioradialis. Fixator – Deltoids
Antagonist – Triceps brachii
• Triceps pulldown – 2 sets, 8-12 repetitions (machine)
Prime mover – Triceps brachii Synergist – N/A. Fixator – Deltoids. Antagonist -
Biceps brachii
• Single arm tricep press – 2 sets, 8-12 repetitions (dumbbell)
Prime mover – Triceps brachii. Synergist – N/A. Fixator – Deltoids. Antagonist -
Biceps brachii
Alternatives: Pull ups, Tricep dips
Shoulder exercises
4
• Shoulder Press – 2 sets, 8-12 repetitions (machine)
Prime mover – Deltoids. Synergist – Triceps brachii. Fixator – Trapezius.
Antagonist – Latissimus dorsi
• Shoulder Press - 2 sets, 8-12 repetitions (dumbbell)
Prime mover – Deltoids. Synergist – Triceps brachii. Fixator – Trapezius.
Antagonist – Latissimus dorsi
Alternatives: Barbell shoulder press, Handstand push ups
Abdominal exercises
• Abdominal curl – 2 sets, 8-12 repetitions
Prime mover – Rectus abdominals. Synergist – N/A. Fixator – Oblique’s.
Antagonist – Erector spinae
• Leg raises – 2 sets, 8-12 repetitions
Prime mover – Rectus abdominals. Synergist – Rectus femoris. Fixator – Oblique’s
Antagonist – Erector spinae, Bicep femoris
Alternatives: Added weight plate, crunches, holding a plank
Leg exercises
• Back squat – 2 sets, 8-12 repetitions (barbell)
Prime mover – Quadriceps. Synergist - Gluteus maximus. Fixator – Erector spinae
Antagonist – Hamstrings
• Leg Press – 2 sets, 8-12 repetitions (machine)
Prime mover – Quadriceps. Synergist - Gluteus maximus. Fixator – Erector spinae
Antagonist – Hamstrings
• Lying thigh curl - 2 sets, 8-12 repetitions (machine)
Prime mover – Hamstrings. Synergist – Gastrocnemius. Fixator –
Antagonist – Quadriceps
• Straight leg dead lift - 2 sets, 8-12 repetitions (barbell)
Prime mover – Hamstrings. Synergist – Erector spinae. Fixator – Latissimus dorsi,
Trapezius. Antagonist – Quadriceps.
Alternatives: Hack squatting, Front squatting
5
Section 5: Cool down
Cool down
cardio,
Treadmill 5
minutes
Variety of cool
down
stretches, 5
minutes
