Planning Exercise Programmes and Sessions
Client No.1 - Amy
The first training programme i have created is for a mother Amy Wyss. She is a 52 year old
ex footballer that works from home with young children. The reason i have created this
training programme for her is because she had multiple back problems during playing and
now she often has to look after and lift her children up as well as working looking over a
computer and from this constantly has back problems. I have designed a training
programme intended to strengthen her lower back muscles.
Goals and Targets
● Strengthen Lower back muscles
● Reduce back pains and spasms
● Increase flexibility
The eventual goal of this 6 week training programme is for Amy to be able to lift young
children up without regularly injuring her back and not overcompensating when typing on the
computer.
Types of training and intensity
Throughout the 6 week training programme the mother will be completing a range of
different back and lower back exercises she must do at least 3 of the 5 exercises twice a day
doing reps of anywhere between 8-12 and completing at least 3 sets.
Pelvis Tilts
This stretches the muscles in your lower back, whilst strengthening the muscles in your
muscles supporting your back.
First lie on your back with your knees raised, lower your back onto the floor flat and tense
your stomach muscles, then tilt your pelvis towards your heels and rock slowly. If you are
unsure you are doing this right you can place one hand under your back to see if the right
muscles are working.
Deep abdominal strengthening
,These actions strengthen the abdominals muscles that support your spine, this means there
is less chance of the injury returning.
Lie on your back with your knees raised, place a small cushion under your head, then whilst
breathing out tense the muscles in your stomach like you were doing up a zip holding this for
5-10 hours. Remember to keep the upper part of your body relaxed.
Back Extensions
This stretches out your back muscles backwards allowing for more movements.
Lie face down on your stomach, prop yourself up using your elbows and slowly stretch out
backwards until you feel a light stretch in your stomach muscles, hold this for 5-10 seconds
then return to the starting position.
Bottom to Heels Stretch
This action stretches and mobilizes the spine by loosening the muscles in the lower part of
your back.
, First kneel down on all fours and slowly sit back onto your bum, holding this position for 1
deep breath.
Knee rolls
This stretches and mobilizes the lower back, loosening off the muscle and allowing for more
movement throughout the day.
First lie flat on your back with knees ups and slowly roll from side to side.
Client No.2 - Barry
Client No.1 - Amy
The first training programme i have created is for a mother Amy Wyss. She is a 52 year old
ex footballer that works from home with young children. The reason i have created this
training programme for her is because she had multiple back problems during playing and
now she often has to look after and lift her children up as well as working looking over a
computer and from this constantly has back problems. I have designed a training
programme intended to strengthen her lower back muscles.
Goals and Targets
● Strengthen Lower back muscles
● Reduce back pains and spasms
● Increase flexibility
The eventual goal of this 6 week training programme is for Amy to be able to lift young
children up without regularly injuring her back and not overcompensating when typing on the
computer.
Types of training and intensity
Throughout the 6 week training programme the mother will be completing a range of
different back and lower back exercises she must do at least 3 of the 5 exercises twice a day
doing reps of anywhere between 8-12 and completing at least 3 sets.
Pelvis Tilts
This stretches the muscles in your lower back, whilst strengthening the muscles in your
muscles supporting your back.
First lie on your back with your knees raised, lower your back onto the floor flat and tense
your stomach muscles, then tilt your pelvis towards your heels and rock slowly. If you are
unsure you are doing this right you can place one hand under your back to see if the right
muscles are working.
Deep abdominal strengthening
,These actions strengthen the abdominals muscles that support your spine, this means there
is less chance of the injury returning.
Lie on your back with your knees raised, place a small cushion under your head, then whilst
breathing out tense the muscles in your stomach like you were doing up a zip holding this for
5-10 hours. Remember to keep the upper part of your body relaxed.
Back Extensions
This stretches out your back muscles backwards allowing for more movements.
Lie face down on your stomach, prop yourself up using your elbows and slowly stretch out
backwards until you feel a light stretch in your stomach muscles, hold this for 5-10 seconds
then return to the starting position.
Bottom to Heels Stretch
This action stretches and mobilizes the spine by loosening the muscles in the lower part of
your back.
, First kneel down on all fours and slowly sit back onto your bum, holding this position for 1
deep breath.
Knee rolls
This stretches and mobilizes the lower back, loosening off the muscle and allowing for more
movement throughout the day.
First lie flat on your back with knees ups and slowly roll from side to side.
Client No.2 - Barry
