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Exercises & Instructions for Carl

This is a list of 34 exercises by which Carl hopes to restore his energy & focus using facilities at the new LAFitness faclity in Boca Raton. These are selected from a list of 93 exercises (click to see the entire list).

assets\reb
reb-REB : 1
 
assets\scs
scs-SCS : 2
 
assets\pkf
pkf-PKF : 3
 
assets\ibf
ibf-IBF : 4
 
assets\shs
shs-SHS : 5
 
assets\bts
bts-BTS : 6
 
assets\hkh
hkh-HKH : 7
 
assets\prs
prs-PRS : 8
 
assets\qds
qds-QDS : 9
 
assets\laq
laq-LAQ : 10
 
assets\ebslr
ebslr-EB1 : 12
 
assets\ebpe
ebpe-EBP : 13
 
assets\ebsc
ebsc-EB2 : 14
 
assets\ebsa
ebsa-EB3 : 15
 
assets\has
has-HAS : 16
 
assets\shc
shc-SHC : 18
 
assets\stsnh
stsnh-STS : 21
 
assets\sup
sup-SUP : 23
 
assets\ebr
ebr-EBR : 24
 
assets\ebsab
ebsab-EB5 : 26
 
assets\ebser
ebser-EB7 : 28
 
assets\bkx
bkx-BKX : 59
 
assets\oystr
oystr-OYS : 64
 
assets\ipusp
ipusp-IPU : 65
 
assets\iwr
iwr-IWR : 66
 
assets\basl1
basl1-BS1 : 67
 
assets\fsls
fsls-FSL : 68
 
assets\lgmt
lgmt-LGM : 69
 
assets\stups
stups-STU : 70
 

This table is Carl’s exercise log. (updated 4/22/19 08:44)

datedayBKEWLKSWMcomment
20190410 Wed BKESWM ACBK 11 strength exercises, groups, weight is running 181-2=179
20190409 Tue BKE VQTBK 10 strength exercises, weight 182-3=179, increase effort & mix w/ swimming in the future
20190330 Wed BKE ACBK 11 strength exercises, groups, weight is running 181-2=179
20190330 Sat SWM swam 1000 slow, weight 181-2=179, SWIMMING NOT FUN ANYMORE,AM THINKING I WILL SHIFT EXERCISE TO MACHINES & HOME
20190326 VQT 6 strength exercises
20190324 Sun SWM swam 1000 slow, weight 179-2=177, knee very worrisome, but exercise seems to help
20190310 Sun BKE ACBK 11 strength exercises, weight is running 180-3=177,swam 1000 slow,knee pain hurt on every pushoff
20190308 Fri SWM swam 1000 free in 32:, weight 180-3=177
20190307 Thu VQT 8 strength exercises, groups, knee did not hurt this day but did for days afterwards
20190306 Wed BKE ACBK 11 strength exercises, groups, weight is running 185-3=182
20190305 Tue SWM swam 1000 free 30:44
20190300 BKE VQTBK 10 strength exercises
20190225 Mon VQT 8 strength exercises, groups
20190223 Sat BKE ACK 8 strength exercises, groups, stopped early because of bowel distress, wt 187-3=184
20190223 Sat created Fruit of the Spirit card; got 1st floater in my eye,
20190221 Thu BKE ACKB 11 strength exercises, groups, also enjoyed spa at LAFitnessYamato but is 10 miles away,weight 186-3=183
20190220 Wed a puzzlement, what seems to one as being loving&caring is to another "stalking" (find my iPhone)
20190219 Tue swim times for 1000 yards are typically 34-35 minutes, weight 188-3=185
20190218 Mon VQT 8 strength exercises, groups, knee felt lots of discomfort after, 6 day rest seems important
20190214 Thu SWM swam 1000 in 30:30 for Valentine's Day & 37:30 Tues
20190209 Sat new guide METech04 (literal & numeric codes for excercises)
20190119 Sat SWM swam 1000 free 33:42, weight 185,?? body composition exam
20190108 Tue start of a highly disciplined exercise machine program at LAFitnessBC (e.g. METech04)
20190000 BKEWLKSWM AFLDS start list (ALL FIELDS)
20181205 Wed SWM swam 1000 free 27:48,
20181130 Fri SWM swam 1000 free 27:22, weight187,NikkiVanSkike(9-1,4-8,M-F)
20181128 Wed SWM swam 1000 free 35: , weight 189, Keith, Jason
20181123 Fri SWM swam 1000 free 29:12, weight 186, goal 20180615 marks(FS)
20181122 Thu Happy Thanksgiving 2018
20181117 Sat weight 189, Jesus,Marshall
20181114 Wed SWM swam 1000 free 35:22, weight 190-4=186 without shoes etc.
20181113 Tue weight 190, Genevieve,Nicole,Jason,Savanah
20181103 Sat BKE BKE 3×20@70,3
20181027 Sat SWM swam 1000 free 28:14, weight 190
20180728 Sat LAFitness opened at Beracasa Way (Nicole, Taylor, CJ)
20180615 Fri SWM swam 1000 free 25:15, weight 184 , THIS WILL BE SWIM GOAL FOR THE FUTURE
20180221 Tue BKEWLK BKE+WLK
20180206 Mon BKE BKE
20180114 Fri BKE BKE 3×20@70,3
20171031 Tue SWM swam-best-recent-time-1000-free-25:43-(LAFitness)
20170824 Thu SWM swam 1000 free 25:56, weight 196
20170613 Tue weight 193
20170219 Sun SWM swam SwimFtLaud Meet 2/17-19 1650 free 48:59.09; 50 free 49.14
20170217 Fri SWM swam 1000 free in 27:19.33 at SwimFtLaud Meet 2/17-19
20170216 Thu Art says time for me to graduate to be on my.own
20170206 Mon 3×15, weight 196, Susanna Caron, LiYaZhu
20161228 Wed Art's 1st session; added Straight Leg Raise
20040522 Sat SWM swam 1000 free in 18:34.01 at Craigie Meet, 1st place (age 64)

Below are captions (instructions) for 34 exercises.

( 1 REB ) RECUMBENT EXERCISE BIKE Hold 10 Minutes
( 2 SCS ) STANDING CALF STRETCH - GASTROC While standing and leaning against a wall, place one foot back behind you and bend the front knee until a gentle stretch is felt on the back of the lower leg. Your back knee should be straight the entire time. Repeat 3 Times Hold 20 Seconds Complete 1 Set Perform 4 Time(s) a Week
( 3 PKF ) PRONE KNEE FLEXION STRETCH WITH BELT Start by lying on your stomach with a belt looped around your affected side ankle. Next, use the belt to pull the knee into a bent position allowing for a stretch as shown. You may need to attached 2 belts together in order to reach it. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 4 IBF ) IT BAND STRETCH WITH BELT OR STRAP Loop a belt around your foot. While lying on your back and leg up in front of you and knee straight, bring your leg across midline for a gentle stretch felt along your outer thigh. Use the belt or strap to help guide the movement and stabilize your leg. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 5 SHS ) SEATED HAMSTRING STRETCH While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 6 BTS ) BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Repeat 3 Times Hold 20 Seconds Complete 1 Set Perform 4 Time(s) a Week
( 7 HKH ) HALF KNEEL HIP FLEXOR STRETCH While kneeling, lean forward and bend your front knee until a stretch is felt along the front of the other hip. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 8 PRS ) PIRIFORMIS STRETCH While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 9 QDS ) QUAD SET Tighten your top thigh muscle as you attempt to press the back of your knee downward towards the table. Repeat 10 Times Hold 10 Seconds Complete 2 Sets Perform 1 Time(s) a Day
( 10 LAQ ) LONG ARC QUAD-LAQ-HIGH SEAT OR KNEE EXTENSION While seated with your knee in a bent position, slowly straighten your knee as you raise your foot upwards as shown. 3 second hold and 3 second lowering CAN USE ANKLE WEIGHTS OR KNEE EXTENSION MACHINE Repeat 15 Times Hold 3 Seconds Complete 3 Sets Perform 1 Time(s) a Day
( 12 EB1 ) ELASTIC BAND - STRAIGHT LEG RAISE - SLR While lying on your back with an elastic band looped around your ankles, lift the target leg upwards. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 13 EBP ) ELASTIC BAND - PRONE EXTENSION While lying on your stomach with an elastic band looped around your ankles, lift the target leg upwards. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 14 EB2 ) ELASTIC BAND - SIDELYING CLAM- While lying on your side with your knees bent and an elastic band wrapped around your knees, draw up the top knee while keeping contact of your feet together as shown. Do not let your pelvis roll back during the lifting movement. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 3 Sets Perform 4 Time(s) a Week
( 15 EB3 ) ELASTIC BAND - SIDELYING ABDUCTION While lying on your side with an elastic band looped around your ankles, lift the top leg upwards. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 16 HAS ) HIP ADDUCTION - SIDELYING While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body. Exercise both legs! Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 18 SHC ) STANDING HAMSTRING CURLS While standing, bend your knee so that your heel moves towards your buttock. CAN USE MACHINE OR ANKLE WEIGHTS Repeat 15 Times Hold 2 Seconds Complete 3 Sets Perform 4 Time(s) a Week
( 21 STS ) SIT TO STAND - NO HANDS Start by sitting in a chair. Next, raise up to standing without using your hands for support. Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
( 23 SUP ) STEP UP While standing with both feet on the floor, step up a step with one leg.Return backward towards the floor leading with the same leg. Repeat 10 Times Complete 3 Sets Perform 4 Time(s) a Week
( 24 EBR ) ELASTIC BAND ROWS - 90 ABD Holding an elastic band with both hands, draw back the band as you bend your elbows. Keep your about 90 degrees away from the side of your body. Repeat 15 Times Hold 1 Second Complete 3 Sets Perform 4 Time(s) a Week
( 26 EB5 ) ELASTIC BAND SHOULDER ABDUCTION While holding an elastic band at your side, draw up your arm to the side keeping your elbow straight. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 28 EB7 ) ELASTIC BAND SHOULDER EXTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 59 BKX ) SITTING BACK EXTENSION 1. Place feet on desired foot support. Bend knees slightly and push hips against lumbar pad. 2. Adjust start position for desired range of motion. 3. Grip handles and extend back until low back contacts lumbar pad. 4. Return weight with controlled movement to starting position.
(64 OYS) OYSTER (instruction needed)
(65 IPU) IMAGINARY CONE PICK UP & SHELF PLACE: Set up cones about 12 feet apart on one side and about 6 feet between each. Perform 4 laps. Walk, lean down, and pick up the cone with the opposite hand, make sure the head follows. On the way back up imagine putting the cone on a shelf on the same side as the arm up high and have the head follow. Repeat 4 Times. Perform 3 Time(s) a Week
(66 IWR) INCLINE WEDGE REACHING: Using the gray wedge, have patient stand with heels at the edge in Romberg. Have the patient reach for a ball with alternating hands. Move the ball up and down & side to side. The object is to get the patient to reach out of their BOS. Activity can be progressed by having the patient catch the ball and throw the ball. Or bounce a balloon off the wall. Have the wedge opposite direction as well. Repeat 20 Times. Complete 2 Sets. Perform 3 Time(s) a Week.
(67 BS1) BALANCE: ANKLE STRATEGY LEVEL 1: Stand with a chair in front of you and a wall behind you. Concentrate on moving from your ankles. Level 1- slowly shift your weight toward your toes then your heels . Perform this exercise with your- eyes open eyes closed. Level 2- counter in front about 3 feet, lean far then step out rebound off counter and return. Repeat 20 Times. Complete 1 Set. Perform 3 Time(s) a Week.
(68 FSL) FACILITATED SINGLE LEG STANCE: Hold onto the band with your elbow bent to 90 degrees. Take steps out with resistance slowly. Move away from the door until there is a resistance felt from the band. Lift the leg furthest from the door to 90 degrees of flexion at the hip and knee. Keep your balance. Slowly return leg to floor and return to door. Do this to each side,back, and front. Repeat 5 Times. Hold 10 Seconds. Complete 2 Sets. Perform 3 Time(s) a Week.
(69 LGM) LUNGE MATRIX: 1)Forward Lunge -Step forward with one foot and bend the back knee towards the ground. Make sure that the knee in front does not bend over the toes and raise hands up in the air towards the ceiling. 2)Back Lunge -Step back on one foot bending from the knee while keeping the front knee straight. Keep the front heel on the floor and reach arms down towards your feet. 3)Side Lunge -Step one foot out to the side and bend the knee, keeping the opposite leg straight. Reach arms across to the opposite side. 4)Front rotation -Keep the stable foot facing forward and rotate the opposite foot across the body in a forward position. Reach arms across the body in the same direction. 5)Back rotation -Keep the stable foot facing forward and rotate the opposite foot behind the body in a backwards position. Reach arms back in the same direction . Repeat 5 Times . Complete 2 Sets. Perform 3 Time(s) a Week.
(70 STU) STEP-UPS: 1- forward: right right left lefy 2- side: left X 20, right X 20. Toe Taps for Speed X 2 mins . Repeat 20 Times . Hold 0 Seconds . Complete 1 Set . Perform 3 Time(s) a Week .
( 90 HSC ) HAMSTRING CURLS hsc KNEE QUAD : (instruction text needed)
( 92 HBD ) HIP ABDUCTION hbd KNEE QUAD : (instruction text needed)
( 94 HDD ) HIP ADDUCTION hdd KNEE QUAD : (instruction text needed)
( 97 SAQ ) SHORT ARC QUAD EXT saq KNEE QUAD : (instruction text needed)
( 99 THS ) STANDING HAMSTRING STRETCH ths : (instruction text needed)
Click here for another example of instructions created for exercises (though these are an early attempt for Carl, not for this subject): aceso/strength Below is a compact list of the 34 exercises selected for Carl.
RECUMBENT EXERCISE BIKEreb 1REBMikeA
STANDING CALF STRETCH - GASTROCscs 2SCSMikeA
PRONE KNEE FLEXION STRETCH WITH BELTpkf 3PKFKNEE QUAD
IT BAND STRETCH WITH BELT OR STRAPibf 4IBFGAKrista
SEATED HAMSTRING STRETCHshs 5SHSMikeA
BUTTERFLY STRETCHbts 6BTSGAKrista
HALF KNEEL HIP FLEXOR STRETCHhkh 7HKHKNEE QUAD
PIRIFORMIS STRETCHprs 8PRSMikeA
QUAD SETqds 9QDSQUAD
LONG ARC QUAD-LAQ-HIGH SEAT OR KNEE EXTENSIONlaq 10LAQKNEE QUAD
ELASTIC BAND - STRAIGHT LEG RAISE - SLRebslr 12EB1MikeA
ELASTIC BAND - PRONE EXTENSIONebpe 13EBPMikeA
ELASTIC BAND - SIDELYING CLAM-ebsc 14EB2GAKrista
ELASTIC BAND - SIDELYING ABDUCTIONebsa 15EB3MikeA
HIP ADDUCTION - SIDELYINGhas 16HASGAKrista
STANDING HAMSTRING CURLSshc 18SHCMikeA
SIT TO STAND - NO HANDSstsnh 21STSKNEE QUAD
STEP UPsup 23SUPKNEE QUAD
ELASTIC BAND ROWS - 90 ABDebr 24EBRGAKrista
ELASTIC BAND SHOULDER ABDUCTIONebsab 26EB5SHLDR
ELASTIC BAND SHOULDER EXTERNAL ROTATIONebser 28EB7SHLDR
SITTING BACK EXTENSIONbkx 59BKXBACK
OYSTERoystr 64OYSBACK
IMAGINARY CONE PICK UP & SHELF PLACEipusp 65IPUBLNC
INCLINE WEDGE REACHINGiwr 66IWRBLNC
BALANCE: Ankle Strategy Level 1basl1 67BS1BLNC
FACILITATED SINGLE LEG STANCEfsls 68FSLBLNC
LUNGE MATRIXlgmt 69LGMBLNC
STEP-UPSstups 70STUBLNC
HAMSTRING CURLShsc 90HSCKNEE QUAD
HIP ABDUCTIONhbd 92HBDKNEE QUAD
HIP ADDUCTIONhdd 94HDDKNEE QUAD
SHORT ARC QUAD EXTsaq 97SAQKNEE QUAD
STANDING HAMSTRING STRETCHths 99THS
Carl got PT from "Art" & "Krista" from 12/28/2016 thru 3/9/2017 (20 sessions) and "DaveA" on 3/16 & 3/24/2017 (2 sessions). The PT exercises below are an approximation of all the exercises they used. 15 were used by all 3 trainers, #59 was added by Carl, and the remaining 10 were used by "Art" or recommended by "Krista". Carl's ongoing PT will evolve from this list with whatever learning and/or advice comes his way. This list includes 34 exercises. We have added 37 other exercises to our list (mostly for shoulder, back, & balance problems) mostly from www.HEP2go.com so our ’PT menu’ now includes 93 exercises.

In list of routines but not done: ... RBK HST IBF CSR SHS LCR LXT LPR PRS QDS LAQ WSL HRS LLR SLR GBR SLB STS NSC OYS IPU IWR BS1 FSL LGM STU HSC HBD HDD SAQ THS

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