Personal Training By Alicia Tubbs 1

Desired Results: A strong, symmetrical, functional, flexible, and balanced body

Method
1)Warm-up. Choose at least 5 of the warmup exercises. Vary them with each session. Do
all of them each session if you can.
2)Perform compound exercises: 2 LB, 1 Core, and 1 UP exercise. Do 3 or 4 sets of 15-25
reps. Add or remove reps and sets based on fatigue and time constraints.
3)Do Closing Stretches. This alleviates buildup of lactic acid and minimizes post-workout
pain. It also aids in muscles growth. Do all of the stretches, or pick five that hit the muscles
youve worked.

Important Reminders
-Wear comfortable workout clothes. Remove rings before lifting. Sneakers are fine. I prefer to
go barefooted for optimal posture, but this increases the risk of toe injuries. Gloves are good.
-Complete 2-3 sessions per week. Never complete sessions on consecutive days, unless you
LB and UB on separate days. Core can be worked consecutively, but no more than 4 days/week.
-Crosstrain on in-between days. Think cardio, Pilates, Yoga.
-Focus on form rather than force. Form produces results. Needless effort produces needless
pain.
-Add variety. Choose exercises you havent previously done that week. Make sure to do even
the exercises you dislike.
-Focus on posture! Keep a strong core but a soft belly. Never extend (curl) the lower back, and
keep big toes screwing into the ground. Shoulders should draw together and down the back.
-Do not hold tension in muscles that arent assisting with the exercise. Make sure your face is
soft, teeth are not grinding, jaw isnt clenched, neck is supple, and tongue is against the roof of
the mouth and relaxed. My favorite YouTube channel for free posture exercises is Gorilla Zen
Fitness.
-Draw breath effortlessly into your pelvis and abs. The breath cant literally go anywhere but
the lungs, but you should have a felt sensation of breathing all the way into your glutes and
groin.
-For each rep, exhale on exertion, that is, when the exercise feels the hardest. Inhale upon
release.
-Hydrate. Drink plenty of water before, during, and after workout. Water helps to flush lactic
acid and, you knowkeep you alive.
-Eat a small meal or snack one hour before your session.

My Favorite Equipment
Pull-up bar
Ab wheel
Resistance bands
Dumbbells 5, 12, and 25lbs
Wobble board
Kettle bell
Barbell
Mat
Foam roller
Lacrosse ball for self-massage
Exercise Ball
Personal Training By Alicia Tubbs 2

Warmups

Egoscue active alignment videos are great warmups, and theyre free on YouTube through the
Live Sonima channel. Here are some of my favorite warmups:

Ankle Mobility knee to wall, heal on floor

Ankle Circles 40 each direction
Point/Flex Feet 20 each foot
Calf raises - 3 positions, 10 reps each position, 3 sets
Arm Circles 40 each direction, thumbs facing the direction of rotation
Arm Clams 20 - keep posture completely steady
Arm Angels against wall - 10
Knee circles 10 each side
Hip Circles/Fire Hydrants 10 each direction and side
Leg clams or lifts 10 on each side
Windshield Wipers 20 on each sides, can also do on side for external femoral rotation
Head and shoulder tabletop flow
Cat and Cow 10, can be done throughout day to reset back alignment
Bird Dog 10 on each side
Superman 10
Jumping Jacks - 40, arms straight when clapped overhead, can also do single-leg
Skater 10 each side
Mountain Climber 10 each side
Burpees 10
Roller - IT band, use lacrosse ball for hamstrings, 1-2 minutes per side

Closing Stretches:

There are plenty of free Yoga, stretch, and cool down videos on YouTube. Below are a few of
my favorite stretches. Hold for at least 30 seconds on each side.

Shoulder stretch with hands on flat surface press into fingertips, elbows rotate toward ears
Shoulder/chest/bicep stretch gripping a doorway bent and/or straight arm
Forward fold - legs together, then spread apart
Pyramid pose
Runners lunge/hip stretch - grip foot for quad stretch
Split or half split add point/flex foot in half split
Seated hamstring fold over
Cobra
Down dog - really press heals into floor and tighten quads
Piriformis stretch and twist
Chest opening with blanket or foam roller under upper back
Leg rest on stability block can be held 5 minutes to eternity
Foam rolling
Personal Training By Alicia Tubbs 3

COMPOUND EXERCISES
Lower Body
Deadlift American, Romanian
Squats standard, globe/goblet, sumo, frog/jumps
Lunges stationary, jumps, twisting, walking, low walk
Farmers walk
Overhead Farmers walk barbell, dumbbells, or single-arm dumbbell
Kettle Swing can also be done with dumbbell
Single-leg lift standing on wobble board or floor, can also be done on back for quadriceps
Hip Thrust weighted or feet on dumbbell with external rotation
Resistance band side step

Core
Plank regular, crawl (with paper), scissor, side, diver, sway, twist, single leg on ball or chair
Palloff Press - standard and overhead, use resistance bands
Hollow man
Ribcage draw-down hanging, standing, or lying down
Ab wheel
Jack knife with stability ball, paper, or paper plates
Bear Crawl

Upper Body
Push-ups regular, heart to heart, elbows to ribs, wide arm, crocodile
Overhead or military Press
Pull ups all grip positions, negatives, lateral pulls in hang position
Straight Arm raises - use dumbbell, for lateral and anterior shoulder can add sun-salutation
arms
Flies and rows
Session Goal Chart

Day: M T W TH F Sets/Reps Day: M T W TH F Sets/Reps

Warm ups

LB
LB
Core
UB
Closing Stretches
Personal Training By Alicia Tubbs 4

Sample Sessions

Day: M T W TH F Sets/Reps Day: M T W TH F Sets/Reps

Warm ups
-Ankle circles
-Jacks
-Arm Circles
-Wall Angel
-Bird Dog
-Cat Cow
-Down Dog
LB Goblet Squat Jump squat
LB Deadlift Kettle thrust
Core Overhead Farmer (can be core of LB Ab wheel
exercise) and/or Hollow man
UB Pushups (pyramid variation) Pull ups - negatives
Closing Stretches
-Lunge, then add quad
-Half split, then add calves
-Overhead, bent arm shoulder
-Piriformis, then add twist
-Chest opener with blanket or roller
-Legs on stability block