DocuRehab Software Chart

Abdominal Crunches 001	Sit down on the abdominal crunch machine and grab the handles over your head. Put your feet behind the foot rest mat. Contracting the abdominal muscles do a crunch bringing your upper body down as far as you can. Exhale on the way down and inhale on the way back up. lbs times/reps reps times/week

Barbell Squats 002	First place some sort of pad on the bar so it will be softer on your lower neck muscles. A rolled up towel should do just fine. To get into position bring your feet forward and lean back into the bar so that it rests on the bottom part of your neck. Place it on the thicker muscle part of the trapezius (traps) muscle. After you are leaning on the bar bring your pelvis back so that your back is vertical (not an angle but straight up and down). Unhook the bar from the hook support and squat down with the bar until your rear is at about the level over your knees or slightly below. Extend the legs, standing back up and return to the start position. lbs times/reps reps times/week

Barbell Squats
002

First place some sort of pad on the bar so it will be softer on your lower neck muscles. A rolled up towel should do just fine. To get into position bring your feet forward and lean back into the bar so that it rests on the bottom part of your neck. Place it on the thicker muscle part of the trapezius (traps) muscle. After you are leaning on the bar bring your pelvis back so that your back is vertical (not an angle but straight up and down). Unhook the bar from the hook support and squat down with the bar until your rear is at about the level over your knees or slightly below. Extend the legs, standing back up and return to the start position. lbs
times/reps
reps
times/week

Front Squat 003	With bar upper chest height, grasp bar with an overhand shoulder width grip. Position bar on front of shoulders with elbows forward and wrists hyperextended. Place feet slightly forward. Disengage bar. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. lbs times/reps reps times/week

Sled Squat 004	Squat to place shoulders under padded bars. Place feet shoulder width apart slightly in front of shoulders. Extend knees and hips until legs are straight. Descend until thighs are just past parallel to floor. Return and repeat. lbs times/reps reps times/week

Barbell Squats 005	First place some sort of pad on the bar so it will be softer on your lower neck muscles. A rolled up towel should do just fine. To get into position bring your feet forward and lean back into the bar so that it rests on the bottom part of your neck. Place it on the thicker muscle part of the trapezius (traps) muscle. After you are leaning on the bar bring your pelvis back so that your back is vertical (not an angle but straight up and down). Unhook the bar from the hook support and squat down with the bar until your rear is at about the level over your knees or slightly below. Extend the legs, standing back up and return to the start position. lbs times/reps reps times/week

Barbell Squats
005

Machine Squats 006	Squat to place shoulders under padded bars. Place feet shoulder width apart slightly in front of shoulders. Extend knees and hips until legs are straight. Descend until thighs are just past parallel to floor. Return and repeat. lbs times/reps reps times/week

Standing Calf Machine 007	Adjust the standing calf machine so that the shoulder rests are low enough that you need to bend your knees to get your shoulders underneath it. Stand on the foot platform on the balls of your feet. Start with your heels as far down below the platform as possible. SLOWLY bring your heels up contracting the calf muscles. Come all the way to the top and hold your contraction on the top for at least 3-5 seconds. After 3-5 seconds SLOWLY bring your heels back down all the way and repeat. lbs times/reps reps times/week

Standing Calf Machine
007

Adjust the standing calf machine so that the shoulder rests are low enough that you need to bend your knees to get your shoulders underneath it. Stand on the foot platform on the balls of your feet. Start with your heels as far down below the platform as possible. SLOWLY bring your heels up contracting the calf muscles. Come all the way to the top and hold your contraction on the top for at least 3-5 seconds. After 3-5 seconds SLOWLY bring your heels back down all the way and repeat. lbs
times/reps
reps
times/week

Glute Trainer 008	Adjust the Glute trainer machine so that your legs will be just slightly bent as you bend over the machine. Bend over the stomach rest, put your elbows on the supports and grab onto the handles. Put one foot on the foot pad and extend that leg straight back and up as much as the machine and your flexibility will allow. Do both sides. lbs times/reps reps times/week

Seated Leg Curls 009	Sit down on the seated leg curl machine and put your legs in between the two leg pads. One pad should be just above your knees and the other on your lower calves. Grab onto the handles and bend at the knees bringing your heels down as far as possible. Return to the starting position and continue. lbs times/reps reps times/week

Horizontal Leg Press 010	Sit down and adjust the seat so that the angle in your knees is less than 90 degrees. Place your feet straight on the platform. Push off, moving the seat and extend your legs until they are almost completely straight. Return to the start position and continue. lbs times/reps reps times/week

Sled Hack Squat 011	Lie supine on platform with shoulders against pad. Place feet slightly high on platform. Extend hips and knees. Release dock levers. Flex hips and knees to descend until hips are completely flexed. Raise sled by extending knees and hips. Repeat. how to select a new option1204 how to select a new option1204 how to select a new option1204 how to select a new option1204

Leg Curls 012	Lay face down on the leg curl machine. Grab onto the handles and place your legs under the arm of the machine just above the heels. Slowly bend your legs bringing your heels into your rear. Extend the legs back to the start position as shown. To make the exercise more challenging lift your knees vertically a couple of inches. This will focus more of the weight right on the hamstrings. how to select a new option1204 how to select a new option1204 how to select a new option1204 how to select a new option1204

Leg Curls
012

Lay face down on the leg curl machine. Grab onto the handles and place your legs under the arm of the machine just above the heels. Slowly bend your legs bringing your heels into your rear. Extend the legs back to the start position as shown. To make the exercise more challenging lift your knees vertically a couple of inches. This will focus more of the weight right on the hamstrings. how to select a new option1204
how to select a new option1204
how to select a new option1204
how to select a new option1204

Leg Extension 013	Leg extension machines may vary from gym to gym. Adjust the machine so that when you sit down the pivot hinge of the machine is right where your knees are. Most leg extension machines have handles and some actually have a seat belt. Sit down, grab on to the handles and put your legs behind the arm of the machine at about the lower chins as shown in the start position. Extend your legs until they are completely straight. Hold that straight position for a beat and bring the weights back down. Repeat. lbs times/reps reps times/week

Leg Extension
013

Leg extension machines may vary from gym to gym. Adjust the machine so that when you sit down the pivot hinge of the machine is right where your knees are. Most leg extension machines have handles and some actually have a seat belt. Sit down, grab on to the handles and put your legs behind the arm of the machine at about the lower chins as shown in the start position. Extend your legs until they are completely straight. Hold that straight position for a beat and bring the weights back down. Repeat. lbs
times/reps
reps
times/week

Inner Thigh Machine 014	Open the inner thigh machine slightly wider than you know you can open your legs. Sit down on the machine and place one leg on the leg rest. Squeeze the two leg rests together with your one leg and hands and then put the other leg on the outside of the second leg rest. Squeeze the inner knees together very slowly working the inner thigh muscles. lbs times/reps reps times/week

Outer Thigh Machine 015	Sit down on the outer thigh machine and place your feet on the foot rests. Adjust the machine so that it is as closed as possible on your legs. Slowly open your legs as far as you can and slowly return to the starting position. lbs times/reps reps times/week

Leg Curls 016	Lay face down on the leg curl machine. Grab onto the handles and place your legs under the arm of the machine just above the heels. Slowly bend your legs bringing your heels into your rear. Extend the legs back to the start position as shown. lbs times/reps reps times/week

Seated Calf Raises 017	Sit down on the seated calf machine and adjust the knee support so that your knees are snug under the pads. Place the balls of your feet on the foot rest. Begin the exercise with your heels as low as you can get them. For the first repetition raise your heels up using the handle push the bar support out of the way. Raise the heels up as high as you can and contract the calf muscles at the top position. Hold the contraction for several seconds then bring the heels back down and repeat.how to select a new option1204 how to select a new option1204 how to select a new option1204 how to select a new option1204

Seated Calf Raises
017

Sit down on the seated calf machine and adjust the knee support so that your knees are snug under the pads. Place the balls of your feet on the foot rest. Begin the exercise with your heels as low as you can get them. For the first repetition raise your heels up using the handle push the bar support out of the way. Raise the heels up as high as you can and contract the calf muscles at the top position. Hold the contraction for several seconds then bring the heels back down and repeat.how to select a new option1204
how to select a new option1204
how to select a new option1204
how to select a new option1204

Stationary Bike 018	Adjust the seat height so that your knees are slightly bent at the bottom of the pedal stroke. Sit on the saddle. Place the balls of your feet over the center of the pedals. Grasp the handle bars. Begin pedaling. how to select a new option1204 how to select a new option1204 how to select a new option1204 how to select a new option1204

Elliptical Trainer 019	Position yourself on the machine with your back straight, facing forward. Keep your shoulders relaxed and don't grip the handle bars (if you are using them) too tightly. Avoid high pelvic shift. Begin pedaling. Concentrate on your breathing. As with any cardiovascular exercise, be sure to monitor your heart rate. how to select a new option1204 mn how to select a new option1204 times/week

Elliptical Trainer 020	Position yourself on the machine with your back straight, facing forward. Keep your shoulders relaxed and don't grip the handle bars (if you are using them) too tightly. Avoid high pelvic shift. Begin pedaling. Concentrate on your breathing. As with any cardiovascular exercise, be sure to monitor your heart rate.how to select a new option1204 how to select a new option1204 how to select a new option1204 how to select a new option1204

Elliptical Trainer
020

Position yourself on the machine with your back straight, facing forward. Keep your shoulders relaxed and don't grip the handle bars (if you are using them) too tightly. Avoid high pelvic shift. Begin pedaling. Concentrate on your breathing. As with any cardiovascular exercise, be sure to monitor your heart rate.how to select a new option1204
how to select a new option1204
how to select a new option1204
how to select a new option1204

Rowing Machine 021	Sit on the seat and choose which program you want to select. Now sit upright in the seat and take hold of the rowing handle with your knees bent. Now start to go back using both your arms and legs, pull the rowing handle into your stomach. As you are doing this make sure you keep your shoulders back and your chest forward. Now return to your starting position keeping your elbows close to your body. Make sure your arms are moving in rhythm with your legs. Continue this for the rest of the program you have set, making sure you keep your back straight. how to select a new option1204 how to select a new option1204 how to select a new option1204 how to select a new option1204

Rowing Machine
021

Sit on the seat and choose which program you want to select. Now sit upright in the seat and take hold of the rowing handle with your knees bent. Now start to go back using both your arms and legs, pull the rowing handle into your stomach. As you are doing this make sure you keep your shoulders back and your chest forward. Now return to your starting position keeping your elbows close to your body. Make sure your arms are moving in rhythm with your legs. Continue this for the rest of the program you have set, making sure you keep your back straight. how to select a new option1204
how to select a new option1204
how to select a new option1204
how to select a new option1204