C.A.K.E. Training Program

Tier 1

Cheesecake with Strawberries
Cheesecake
Sunday- Week 1+2+3
30 minutes of play outside!
Pound Cake
Monday- Week 1+2+3

PRONE W

 

Position: Face down, legs flat, and arms bent to side to form a 'W'. 

 

Movement: Lift your arms toward the ceiling by squeezing your shoulder blades together. 

 

Reminders: As you lift, keep your wrist and elbow level with each other and keep your forehead on the ground.

8-10 repetitions; 4 rounds each

RB NARROW PRESS

 

Position: Feet hip width apart, knees slightly bent, and face away from the anchor point. The anchor point should be a little lower than your chest. Hook your thumbs in the handle so the band is inside of your arms.

 

Movement: Press your hands straight forward.

 

Reminders: When returning to the starting position don't let your elbows go further back than your shoulders.

DB PRESS FROM FLOOR

 

Position: On your back, legs straight, elbows on the ground just below shoulder level, and arms towards the ceiling 

 

Movement: Push the dumbbells up and together above your chest. 

 

Reminders: Squeeze your chest as the dumbbells come together.

SEATED RB ROW

 

Position: Sit in a chair facing the anchor point. The anchor point should be about chest level. 

 

Movement: Pull your arms back until your wrists are level with your ribs. 

 

Reminders: Keep your neck and shoulders relaxed, spine tall, and core contracted.

Bundt Cake
Tuesday- Week 1+2+3

CLAM SHELLS

Position: Lay on your side, knees bent, feet aligned with your hips and shoulders

 

Movement: Raise your top knee towards the ceiling. 

 

Reminders: Be sure not to let your hips roll backwards as you lift your top leg.

8-10 repetitions; 4 rounds each

RL SIDE STEPS

Position: Resistance loop around your ankles, feet hip width apart and knees slightly bent. 

 

Movement: Step to the side and follow with the other foot. 

 

Reminders: Be sure not to let your feet come within 6 inches of each other as you step.

GLUTE BRIDGE

Position: On your back and knees bent so your feet are flat on the ground about hip width apart. 

 

Movement: Push through your heels and squeeze your glutes as you raise your hips towards the ceiling. 

 

Reminders: If you are feeling a pinch in your low back you are going too high. Your knees, hips, and shoulders should be in a line. 

Carrot Cake
Wednesday- Week 1+2+3

DEAD BUG

Position: Lay on your back, arms and legs toward the ceiling, and your knees bent to 90 degrees. 

 

Movement: Lower one arm and the opposite leg to the floor and return to the starting position. Repeat with the other arm and leg. The lower you lower your leg the harder it is. 

 

Reminders: Be sure to keep your low back on the ground. 

8-10 reps each side

4 rounds each

SHORT PLANK

Position: Lay facedown, forearms on the ground shoulder width apart

 

Movement: Lift your torso off the ground by pushing into the floor through your forearms and knees. 

 

Reminders: Keep the lower half of your leg on the ground. 

10-15 seconds

INCH WORM

Position: Stand feet hip width apart and knees slightly bent. 

 

Movement: Fold over and walk your hands out to a full plank position, hold for a two count, and walk your hands back to the starting position. 

 

Reminders: If you are unable to reach the ground during the fold over bend your knees as necessary.

3-5 reps

Red Velvet Cake
Thursday- Week 1+2+3

ALT. SKATER STEP BACK

Position: Stand with your feet together and knees slightly bent. 

 

Movement: Your foot will reach back at a 45 degree angle, tap your toe, and return to the starting position. Repeat on the other side. 

 

Reminders: Keep 90% of your weight on your front foot. 

12-16 repetitions; wall sit 15 secs;  4 rounds each

WALL SIT

Position: Feet slightly wider than your hips. Your hips, back, and head should all be pressed into the wall. 

 

Movement: Hold this position by pressing your body into the wall through your feet. 

 

Reminders: Keep your hands off of your knees and a tall spine. 

ALTERNATING STEP UP

Position: Stand in front of a surface appropriate to your skill level. 

 

Movement: Place one foot on said surface, shift your weight onto that leg, drive through it to lift the other leg and set it next to the established foot. Reverse this process to return to the starting position. 

 

Reminder: Maintain control when going back down - don't just fall back.

ALT REVERSE LUNGE

Position: Stand with your feet close together and your knees slightly bent. 

 

Movement: Establish your balance on one foot, step back with the other foot, drop that knee towards the ground, return to the starting position. Repeat on the other side. 

 

Reminders: Be sure to keep approximately 70% of your weight on the front foot and 30% on the back. 

Angel Food Cake
Friday- Week 1+2+3

DR/RB BICEP CURL

Position: Stand with your feet hip width apart and knees slightly bent. If you are using a resistance band you should stand in the middle of it. Your knuckles should be directed behind you. 

 

Movement: Bend your elbow by squeezing your bicep and moving your hands towards your shoulders. Slowly return to the starting position. 

 

Reminders: Maintain control throughout the entire exercise.

8-10 repetitions; 4 rounds each

RB UPRIGHT ROW

Position: Stand, feet together on your band, each hand should grab the handle on the opposite side. 

 

Movement: Pull the band up by driving your elbows up to shoulder level. Lower back to the starting position. 

 

Reminders: Do not go above shoulder level. 

RB TRICEP EXTENSION

Position: Stand with your feet hip width apart, knees slightly bent, elbows by your side, and lean forward. The anchor point should be above your head. 

 

Movement: Extend your elbow by squeezing the back of your arm. Return to the starting position in a controlled manner. 

 

Reminders: Your elbow shouldn't move throughout this exercise.

DB/RB LATERAL RAISE

Position: Stand, feet together, on your band and each hand should have a handle if you are using a resistance band. 

 

Movement: Pull the band up by lifting your arms up to shoulder level. Lower back to the starting position. 

 

Reminders: Do not go above shoulder level.

Marble Cake
Saturday- Week 1+2+3

ANKLE ABC

Position: In a seated position, leg slightly elevated and straight. 

 

Movement: Write the ABC's in all capital, print letters. Pretend your big toes is the tip of a pencil.

 

Reminders: Be sure not to let your knee move. 

1 set cursive; print- each side

4 rounds each

SUPINE 90/90

Position: On your back, knees bent so your feet are flat on the ground, your feet wider than your hips, and arms straight out to the side palms down. 

 

Movement: Allow both knees to fall to one side and hold for a two count, return to the starting position, and repeat on the other side. 

 

Reminders: Be sure not to let the opposite side shoulder raise off the ground as your knees fall to the ground.

20 repetitions 

BOOK OPENER

Position: Lay on one side of your body, bring your knees up to 90 degrees, your bottom hand will hold your knees in place, and the top hand will be parallel to your knees. 

 

Movement: Take your top arm up and over and attempt to lay your arm and shoulder on the ground behind you. 

 

Reminders: Be sure to also turn your head with your top arm.

10 each side

CERVICAL ROM HOLDS

Position: In a seated position. 

 

Movement: Hold the following stretches chin to chest, nose to ceiling, ear to shoulder on both sides, and turned to the left and right. 

 

Reminders: This is a gentle stretching exercise.

15 seconds each direction