Resistance TrainingJessie Butts & Samantha Tartaglia

The Client

• Sally – 20 years old

• 5’3” 160 lbs; 34% BF; sedentary

• She attends school part time in her hometown and works full time as a waitress.

• Lately, she has been experiencing some lower back back pain when she is on her feet all day waitressing.

Goals

• Lose weight• Decrease fat mass• Increase lean muscle mass

• Be more active on a daily basis

• Decrease lower back pain

Testing

• FMS screen: looking at form, strength imbalances, and screen for pain• Deep Squat: 1• Hurdle Step: 1• In-line Lunges: 1• Shoulder Mobility: 2• Active Straight Leg Raise: 2• Trunk Stability Push-up: 1• Rotary Stability: 1

Testing

• YMCA Bench Press Test• Metronome set at 60 bpm• Only used the bar (35 lbs)• Able to perform 15 repetitions

• Max # sit-ups in a minute• Able to perform 20

• Max # push-ups in a minute• Modification: from her knees• Able to perform 23

Testing Analysis

• The FMS Screening• Weak Core – needs to work on balance• She never reported any pain, but it was

obvious that she re-adjusted some movements, most likely to avoid pain or keep her balance.

• YMCA Bench Press, Sit-ups, Push-ups• Basically starting from nothing• Field tests were chosen because they were

easier to perform and Sally has no experience with resistance training.

The Plan

• While we want to help her lose weight, our main concern is getting her more active and decreasing the lower back pain.• Core stabilization and strengthening

• Small weights, more repetitions• Switching off upper body and lower body

• In addition to our program, Sally is encouraged to find one or two exercise classes she might like, for example yoga or water aerobics which would be good for her back.

ProgramWeek 1 – Tuesday

Upper Body and Core

Mode Intensity Volume Rest Period

Biceps Curls 5 lb dumbbells 3 x 8 1 min

Dumbbell Row 5 lb dumbbells 3 x 8 1 min

Triceps Extension

5 lb dumbbells 3 x 8 1 min

Lateral Raise 5 lb dumbbells 3 x 8 1 min

Stability Ball Chest Press

5 lb dumbbells 3 x 10 1 min

Stability Ball Shoulder Press

5 lb dumbbells 3 x 10 1 min

Stability Ball Fly

5 lb dumbbells 3 x 10 1 min

Stability Ball Pushups

Body 3 x 10 1 min

Stability Ball Seated March

Body 3 x 10 1 min

ProgramWeek 1 – Thursday

Lower Body and Core

Mode Intensity Volume Rest Period

Squat 5 lb dumbbells 3 x 8 1 min

Lunges 5 lb dumbbells 3 x 8 1 min

Leg Press 5 lb dumbbells 3 x 8 1 min

Calf Raises 5 lb dumbbells 3 x 8 1 min

Stability Ball Hamstring

Curls

Body 3 x 10 1 min

Stability Ball Hip Raises

Body 3 x 10 1 min

Stability Ball Jack Knives

Body 3 x 10 1 min

Stability Ball V-Ups

Body 3 x 10 1 min

ProgramWeek 2 – Tuesday

Upper Body and Core

Mode Intensity Volume Rest Period

Biceps Curls 5 lb dumbbells 3 x 8 45 sec

Dumbbell Row 5 lb dumbbells 3 x 8 45 sec

Triceps Extension

5 lb dumbbells 3 x 8 45 sec

Lateral Raise 5 lb dumbbells 3 x 8 45 sec

Stability Ball Chest Press

5 lb dumbbells 3 x 10 45 sec

Stability Ball Shoulder Press

5 lb dumbbells 3 x 10 45 sec

Stability Ball Fly

5 lb dumbbells 3 x 10 45 sec

Stability Ball Pushups

Body 3 x 10 45 sec

Stability Ball Seated March

Body 3 x 10 45 sec

ProgramWeek 2 – Thursday

Lower Body and Core

Mode Intensity Volume Rest Period

Squat 5 lb dumbbells 3 x 8 45 sec

Lunges 5 lb dumbbells 3 x 8 45 sec

Leg Press 5 lb dumbbells 3 x 8 45 sec

Calf Raises 5 lb dumbbells 3 x 8 45 sec

Stability Ball Hamstring

Curls

Body 3 x 10 45 sec

Stability Ball Hip Raises

Body 3 x 10 45 sec

Stability Ball Jack Knives

Body 3 x 10 45 sec

Stability Ball V-Ups

Body 3 x 10 45 sec

ProgramWeek 3 – Tuesday

Upper Body and CoreMode Intensity Volume Rest Period

Biceps Curls 5 lb dumbbells 3 x 8 40 sec

Dumbbell Row 5 lb dumbbells 3 x 8 40 sec

Triceps Extension

5 lb dumbbells 3 x 8 40 sec

Lateral Raise 5 lb dumbbells 3 x 8 40 sec

Stability Ball Chest Press

5 lb dumbbells 3 x 10 40 sec

Stability Ball Shoulder Press

5 lb dumbbells 3 x 10 40 sec

Stability Ball Fly

5 lb dumbbells 3 x 10 40 sec

Stability Ball Pushups

Body 3 x 10 40 sec

Stability Ball Seated March

Body 3 x 10 40 sec

Mode Intensity Volume Rest Period

Squat 8 lb dumbbells

3 x 8 40 sec

Lunges 8 lb dumbbells

3 x 8 40 sec

Leg Press 8 lb dumbbells

3 x 8 40 sec

Calf Raises 8 lb dumbbells

3 x 8 40 sec

Stability Ball Hamstring

Curls

Body 3 x 10 40 sec

Stability Ball Hip Raises

Body 3 x 10 40 sec

Stability Ball Jack Knives

Body 3 x 10 40 sec

Stability Ball V-Ups

Body 3 x 10 40 sec

ProgramWeek 3 – Thursday

Lower Body and Core

ProgramWeek 4 – Tuesday

Upper Body and CoreMode Intensity Volume Rest Period

Biceps Curls 8 lb dumbbells

3 x 8 40 sec

Dumbbell Row 8 lb dumbbells

3 x 8 40 sec

Triceps Extension

8 lb dumbbells

3 x 8 40 sec

Lateral Raise 8 lb dumbbells

3 x 8 40 sec

Stability Ball Chest Press

8 lb dumbbells

3 x 10 40 sec

Stability Ball Shoulder Press

8 lb dumbbells

3 x 10 40 sec

Stability Ball Fly

8 lb dumbbells

3 x 10 40 sec

Stability Ball Pushups

Body 3 x 10 40 sec

Stability Ball Seated March

Body 3 x 10 40 sec

ProgramWeek 4 – Thursday

Lower Body and Core

Mode Intensity Volume Rest Period

Squat 8 lb dumbbells 3 x 8 30 sec

Lunges 8 lb dumbbells 3 x 8 30 sec

Leg Press 8 lb dumbbells 3 x 8 30 sec

Calf Raises 8 lb dumbbells 3 x 8 30 sec

Stability Ball Hamstring

Curls

Body 3 x 10 30 sec

Stability Ball Hip Raises

Body 3 x 10 30 sec

Stability Ball Jack Knives

Body 3 x 10 30 sec

Stability Ball V-Ups

Body 3 x 10 30 sec

ProgramWeek 5 – Tuesday

Upper Body and CoreMode Intensity Volume Rest Period

Biceps Curls 10 lb dumbbells

3 x 8 30 sec

Dumbbell Row 10 lb dumbbells

3 x 8 30 sec

Triceps Extension

10 lb dumbbells

3 x 8 30 sec

Lateral Raise 10 lb dumbbells

3 x 8 30 sec

Stability Ball Chest Press

10 lb dumbbells

3 x 10 30 sec

Stability Ball Shoulder Press

10 lb dumbbells

3 x 10 30 sec

Stability Ball Fly

10 lb dumbbells

3 x 10 30 sec

Stability Ball Pushups

Body 3 x 10 30 sec

Stability Ball Seated March

Body 3 x 10 30 sec

ProgramWeek 5 – Thursday

Lower Body and Core

Mode Intensity Volume Rest Period

Squat 10 lb dumbbells

3 x 8 30 sec

Lunges 10 lb dumbbells

3 x 8 30 sec

Leg Press 10 lb dumbbells

3 x 8 30 sec

Calf Raises 10 lb dumbbells

3 x 8 30 sec

Stability Ball Hamstring

Curls

Body 3 x 10 30 sec

Stability Ball Hip Raises

Body 3 x 10 30 sec

Stability Ball Jack Knives

Body 3 x 10 30 sec

Stability Ball V-Ups

Body 3 x 10 30 sec

ProgramWeek 6 – Tuesday

Upper Body and CoreMode Intensity Volume Rest Period

Biceps Curls 10 lb dumbbells

3 x 10 40 sec

Dumbbell Row 10 lb dumbbells

3 x 10 40 sec

Triceps Extension

10 lb dumbbells

3 x 10 40 sec

Lateral Raise 10 lb dumbbells

3 x 10 40 sec

Stability Ball Chest Press

10 lb dumbbells

3 x 12 40 sec

Stability Ball Shoulder Press

10 lb dumbbells

3 x 12 40 sec

Stability Ball Fly

10 lb dumbbells

3 x 12 40 sec

Stability Ball Pushups

Body 3 x 12 40 sec

Stability Ball Seated March

Body 3 x 12 40 sec

ProgramWeek 6 – Thursday

Lower Body and Core

Mode Intensity Volume Rest Period

Squat 10 lb dumbbells

3 x 10 30 sec

Lunges 10 lb dumbbells

3 x 10 30 sec

Leg Press 10 lb dumbbells

3 x 10 30 sec

Calf Raises 10 lb dumbbells

3 x 10 30 sec

Stability Ball Hamstring

Curls

Body 3 x 12 30 sec

Stability Ball Hip Raises

Body 3 x 12 30 sec

Stability Ball Jack Knives

Body 3 x 12 30 sec

Stability Ball V-Ups

Body 3 x 12 30 sec