Exercise Session #3

 

Phase 1:  Corrective Flexibility & Stabilization Endurance

Warm-Up

Self-Myofascial Release (SMR)

  • Calves (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi
  • Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds

Static Stretching

  • Static Gastrocnemius Stretch, Static Adductor Stretch, Static Latissimus Dorsi Stretch (eg. “child’s pose”)
  • Hold each stretch for 30 seconds

Light-Moderate Cardiovascular Activity

  • Choose one of the following and perform activity for 5-10 minutes: Treadmill, Elliptical, Stairclimber, Recumbent Bike, Erg Machine

Circuit

Floor Bridge

  • 2 x 30 sec. hold
  • 0-90 sec. recovery

Floor Prone Cobra (“Supermans”)

  • 2 x 12 reps.
  • (6 each side, alternating right arm/left leg and left arm/right leg)
  • Slow tempo with 1-2 sec. hold each side
  • 0-90 sec. recovery

Single-Leg Balance Reach

  • 2 x 12 reps. each side
  • Slow tempo
  • 0-90 sec. recovery

Seated Cable Row

  • 2 x 12 reps.
  • Slow tempo
  • Light-Moderate Load
  • 0-90 sec. recovery

Stability Ball Squat (against wall)

  • 2 x 12 reps.
  • Slow tempo
  • 0-90 sec. recovery

Stability Ball Chest Press

  • 2 x 12 reps.
  • Slow tempo
  • Light-Moderate Load
  • 0-90 sec. recovery

Seated Shoulder External Rotation

  • 2 x 12 reps.
  • Slow Tempo
  • Light Load
  • 0-90 sec. recovery

Single-Leg Dumbbell Curl

  • 2 x 12 reps.
  • Slow Tempo
  • Light Load
  • 0-90 sec. recovery

Supine Ball Dumbbell Tricep Extensions (“Scull Crushers”)

  • 2 x 12 reps.
  • Slow Tempo
  • Light Load
  • 0-90 sec. recovery

Cool-Down

Light Cardiovascular Activity (optional)

  • Choose one of the following and perform activity for 5-10 minutes: Treadmill, Elliptical, Stairclimber, Recumbent Bike, Erg Machine

Self-Myofascial Release (SMR)

  • Calves (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi
  • Gently foam roll each muscle group until tight (sore) region is felt, and then press and hold foam roller on this region for 30 seconds

Static Stretching

  • Static Gastrocnemius Stretch, Static Adductor Stretch, Static Latissimus Dorsi Stretch (eg. “child’s pose”)
  • Hold each stretch for 30 seconds

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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