Ejercicios de espalda

Fit and Functional
Client : 2 Latissimus dorsi NFPT ID : THR : 914 774 3644 Date : Friday, December 05, 2008

Lat Pulldown
Grasp lat bar at outer most bend with overhand grip. Bring lat bar to upper chest by pulling the upper arms and shoulder blades downward and slightly back. Maintain the natural curve of the back. Do not go much wider than shoulder width.

Sets: Reps: Weight: Hold: Rest:1

2 9

3

4

5

6

7

Notes: S.T. G.F. A.T.

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Wide Grip Belly Row
Lay on incline bench with chin off and arms at sides. Bring dumbells upward keeping elbows paralell with the shoulders. Return to start

Sets: Reps: Weight: Hold: Rest:

1

2 9

3

4

5

6

7

Notes: ST GF

8

1011 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Bent Over Rows - Barbell

Sets: Standing holding bar with a wide grip. Bend at the hips to lower bar down in front of legs. Maintain braced core and Reps: neutral spinal alignment. Pull bar up toward the chest Weight: squeezing through the mid back. Avoid shrugging the shoulders to assist the movement. Lower with control Hold:and repeat rowing motion. Rest:

1

2 9

3

4

5

6

7

Notes: AT GF FT GF

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Modified Pull up

Sets: Grip bar with both hands using an overhand grip, keeping heels on floor and abdominals tight. Relax arms and drop Reps: down, pull body back up so chest is almost touching bar Weight: and repeat. Hold:Rest:

1

2 9

3

4

5

6

7

Notes: All Except Power Training

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 of 4 Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes. PHR30EC5-12942 ©2003, Phases

Fit and Functional
Client : 2 Latissimusdorsi NFPT ID : THR : 914 774 3644 Date : Friday, December 05, 2008

Band Assisted Pull Up
Place knee inside band and perform pull up

Sets: Reps: Weight: Hold: Rest:

1

2 9

3

4

5

6

7

Notes: All Except Power Training

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Seated Row

Sets: In a seated upright position, keeping shoulders downand back, bring the handle to mid to upper abdominal by Reps: pulling upper arms backward. Make sure to keep elbows Weight: close to the body. Do not round the back. Hold: Rest:

1

2 9

3

4

5

6

7

Notes: S.T. G.F.

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Face Pulls
Stand holding ends of rope in each hand. Keeping arms up and elbows out,pull rope toward face, and keep scapua depressed. return to start

Sets: Reps: Weight: Hold: Rest:

1

2 9

3

4

5

6

7

Notes: G.F. A.T.

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 Arm Row
Start with 1 arm holding cable. Pull cable toward body, keeping elbow close to the body. Keep abs tight and maintain neutral spine. Return to start.Sets: Reps: Weight: Hold: Rest:

1

2 9

3

4

5

6

7

Notes: F.T. A.T. G.F.
2 of 4 Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes.

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 PHR30EC5-12942 ©2003, Phases

Fit and FunctionalClient : 2 Latissimus dorsi NFPT ID : THR : 914 774 3644 Date : Friday, December 05, 2008

1 Arm 1 Leg Row
Stand on 1 leg and with opposite arm, pull cable toward body keeping elbow close to body.

Sets: Reps: Weight: Hold: Rest:

1

2 9

3

4

5

6

7

Notes: F.T. A.T. G.F.

8

10 11 12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 Arm Stiff Pushdown...