Exercise Session #4

Image source:  Google images

Image source: Google images

Phase 2:  Active Flexibility and Strength Endurance

Warm-Up

Self-Myofascial Release (SMR)

  • Calves  (Gastrocnemius/Soleus), Tensor Fascia Latae (IT Band), Adductors, Quadriceps, Hip Flexors, Latissimus Dorsi, Thoracic Spine
  • 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

Active-Isolated Stretching

  • Active Standing Adductor Stretch, Active Latissimus Dorsi Ball Stretch, Active Pectoral Wall Stretch
  • Hold each stretch 1-2 seconds for 5-10 repetitions

Light-Moderate Cardiovascular Activity

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

Circuit

CHEST

  • Chest Press on Bench: 1 x 10 reps.
  • Chest Press on Stability Ball:  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 sec. recovery

BACK

  • Seated Cable Row: 1 x 10 reps.
  • Renegade Row:  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 sec. recovery

SHOULDERS

  • Shoulder Press Machine:  1 x 10 reps.
  • Single-Leg Overhead Press:  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 sec. recovery

LEGS

  • Leg Press Machine:  1 x 10 reps.
  • Split-Stance Squat (with rear leg raised on bench):  1 x 12 reps.
  • Medium – Slow Tempo
  • 0-60 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, Thoracic Spine
  • 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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