DHVT Program Phase I Exercises

Supine Row Key points: Hands slightly wider than shoulder width, heels on ground with toes up, body stays straight, pull with arms while squeezing shoulder blades together on way up, bar should come to mid-chest (adjust foot position to allow for this), make sure you are pulling bar into rack for safety. Begin with short sets for quality. The higher the bar, the less intense the exercise. Move bar down as you improve.

Push-Up Key Points: Place hands slightly wider than shoulder width, get on toes, keep body straight, body should come toward bar at level of mid chest (adjust position of feet to do this), the higher the bar the less intense the exercise, move bar lower as you improve, make sure you are pressing bar into rack for safety.

Lat Pulldown Key Points: Grab bar symmetrically a little wider than shoulder width, extend arms fully at top of motion, pull shoulder blades down and back pulling bar down, keep chest open as bar comes down to meet it at mid-sternum, control rise of bar to start position keeping blades controlled down and back, keep fists toward the ceiling throughout movement.

Seated Row Key Points: Knees slightly bent, back straight, abs engaged, shoulder blades down and back, control motion of handle both back and forward.

Reverse Flyes – 3 positions, TWI Key Points: Keep chest open on bench or ball (do not let shoulders round against surface), elevate arms toward ceiling with deliberate squeeze of shoulder blades together, hold for a second at the top of movement, and lower deliberately. First round with palms down, second round with thumbs up.

Dumbbell Raises – 3 positions, _ _, \/,|| Key Points: Slight bend in knees, midsection engaged, shoulder blades held down and back throughout motions, controlled movement toward ceiling to height of shoulders, control motion of arms back toward sides. First set with palms down, second set with thumbs up.

Tricep Presses Key Points: Midsection engaged, blades down and back throughout movement, begin with elbows bent and pointing toward the floor, maintain this position as you straighten elbows. Try to keep upper arm in line with body (straight up and down).

Bridges Key Points: Midsection engaged, blades down and back into floor, no pressure on the head/neck/arms, lift hips to ceiling as high as they go pressing evenly through both feet, hold for a pause, control on the way down.

Crunches Key Points: Arms across chest, chin gently tucked, lift torso with midsection high enough to clear shoulder blades from floor, control on the way up and down.

Obliques Key Points: One hand at temple, one hand on opposite chest, rotate and lift torso to bring elbow toward knee, control up and down. Focus on quality using short sets as needed.

Front Plank Key Points: Keep body straight (ear in line with shoulder, hip, knee, ankle), press evenly through either both knees (modified) or feet (full). 30 seconds or tired, whatever comes first. Modified Front PlankFull Front Plank

Side Plank Key Points: Elbow directly under shoulder, keep body in frontal plane (no rotating or leaning), lift body in frontal plane, keep body line straight. 30 seconds or tired, whatever comes first. Modified Side PlankFull Side Plank

SLR Abduction Key Points: Midsection engaged, flex foot, raise upper leg keeping bone on outside of ankle toward ceiling, pause, control motion on the way back down.

SLR Adduction Key Points: Midsection engaged, flex foot of bottom leg, lift bottom leg toward ceiling keeping inside bone of ankle facing ceiling, control up, pause, control down.

Sidebend – Standing Key Points: Stand tall, midsection engaged, blades down and back, reach arm up as high as you can, gently sidebend as far as you can comfortably control, deliberate motion down and up.

Trunk Rotation – Sitting Key Points: Midsection engaged, blades down and back, arms crossed with elbows point forward, keep hips solid and in place, rotate trunk as far as you can comfortable go/control, deliberate motion throughout cycles of rotation.

Stability Ball Abs Key Points: ball placed at mid to upper back (adjust position for comfort), arms close to body is easier, arms above body is harder, feel free to load with weight when appropriate, control motion up/down, make sure ball remains still and is not rolling as you move up and down.

Stability Ball Obliques Key Points: Ball positioned at mid to upper back (adjust to comfort), place one hand on opposite chest, place one hand on temple, twist and lift trunk simultaneously on the diagonal. You may load this exercise by holding weight in arm that is otherwise touching temple. Control up and down.

Trunk Rotation Sitting w/DB or plate Key Points: Midsection engaged, blades down and back, hold weight in two hands with arms extended ½ to ¾ distance away from body, controlled movement throughout cycle.

Trunk Sidebend Standing w/ DB or plate Key Points: Midsection engaged, blades down and back, controlled motion in available range up and down.

Stability Ball Trunk Extensions Key points: Place ball under chest or belly (adjust to comfort), secure feet as needed, arms behind head, extend trunk toward ceiling with controlled and even motion, descend with control.

Squat Key Points: Midsection engaged, blades down and back, feet slightly wider than hips, keep feet flat, think of sitting back toward your buttock muscles rather than putting weight forward onto your knees, go only as low as comfortable. Use both legs evenly. When you are comfortable with your body weight you can begin to add load. Please add weight in front of you held close at chest height.

Split Squat Key Points: Midsection engaged, blades down and back, hips and knees should be at 90 degrees in both front and back legs, stand straight up (do not lean forward), come straight down just shy of touching knee to floor. Think of sitting front leg buttock onto low stool, you want your buttock muscles to be doing most of the work. You may add load by holding in front of body at chest height (like previous squat).

Leg Press – Single Leg Key Points: Please trial leg press if squats/split squats are not working for you. Utilize controlled single leg movement out and back with weight and range of motion that you can comfortably perform. Progressively challenge yourself within parameters of your comfort.