The
Large Professor Rehabs, Part 2
By John M Berardi
First published at www.johnberardi.com, May
21 2004.
Day 1 – Lower Body
| Exercise | Sets |
Reps |
Rest |
| A. Static Upper Body Stretching, Dynamic Lower Body Stretching | -- |
-- |
-- |
| B. One Leg Bulgarian Squat with 40LB X-Vest | 4 |
15 |
90s |
| C. Good Morning (slow and controlled, light load) | 4 |
15 |
90s |
| D. Wall Sit with 40LB X-Vest (3 Positions, 25% Squat, 50% Squat, 75% Squat) | 4 |
60s each pos. |
120s |
| E. Glute Ham Raises with 20LB X-Vest | 4 |
10 |
120s |
| F. Static Lower Body Stretching, Static Upper Body Stretching | -- |
-- |
-- |
Day 2 – Shoulders and Control
| Exercise | Sets |
Reps |
Rest |
| A. Static Upper Body Stretching, Dynamic Lower Body Stretching | -- |
-- |
-- |
| B1. Internal and External Cable Rotations | 2 |
15 |
60s |
| B2. Snatch Grip External Rotations | 2 |
15 |
60s |
| B3. Dynamic Action One Arm Cable External Rotations | 2 |
15 |
60s |
| C. DB Shoulder Press Sitting on Floor | 2 |
10 |
60s |
| D. DB Shrugs | 2 |
10 |
60s |
| F1. Transverse Ab Contractions | 2 |
15 |
5s btw reps |
| F2. Full Extension Crunch on Swiss Ball (with 20lb X-Vest) | 2 |
20 |
30s |
| F3. Push Up Holds 1st Set, Superman 2nd Set (with 20lb X-Vest) | 2 |
30s |
30s |
| F4. Lateral Trunk Flexion/Extension (with 20lb X-Vest) | 2 |
15 |
30s |
| G. Static Lower Body Stretching, Static Upper Body Stretching | -- |
-- |
-- |
Day 3 – 20 minutes of walking with 20lb X-vest
Day 4 - Chest & Back
| Exercise | Sets |
Reps |
Rest |
| A. Static Upper Body Stretching, Dynamic Lower Body Stretching | -- |
-- |
-- |
| B1. Lying DB Press | 4 |
10 |
60s |
| B2. Chins with 40LB X Vest | 4 |
10 |
60s |
| C1. Incline Barbell Press | 3 |
10 |
90s |
| C2.Smith Machine Vertical Pulls | 3 |
15 |
60 - 90s |
| D1. Seated Cable Scapula Retractions | 3 |
8-10 |
45s |
| D2. Pushups (Hands on Swiss Ball) with 40LB X-Vest | 3 |
8-10 |
45s |
| D3. Pushups (Feet on Swiss Ball) with 40LB X-Vest | 3 |
8-10 |
45s |
| E. Static Lower Body Stretching, Static Upper Body Stretching | -- |
-- |
-- |
Day 5 – Arms
| Exercise | Sets |
Reps |
Rest |
| A. Static Upper Body Stretching, Dynamic Lower Body Stretching | -- |
-- |
-- |
| B1. Dips with 40LB X-Vest | 4 |
8-10 |
60 - 90s |
| B2. Light Barbell Biceps Curls (with Back Flat against Wall) | 4 |
8-10 |
60 - 90s |
| C1. Close Grip Press With French Press Negative | 4 |
8-10 |
60 - 90s |
| C2. Light Hammer Curls | 4 |
8-10 |
60 - 90s |
| D. Static Lower Body Stretching, Static Upper Body Stretching | -- |
-- |
-- |
Day 6 – 20 minutes of walking with 20lb X-vest
*On each weight-training day, you should begin with a 5 minute walking warm-up followed by a total of 15-20 minutes of stretching. The first 5-10 minutes are devoted to static stretching of the muscles not being worked and the second 10 minutes are devoted to dynamic stretching of the muscles about to be worked.
*Complete each workout with 15 minutes of static stretching for the entire body and 5 minutes of walking.
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