Exercise Session #6

FitCtr_BallPlank_Elbows

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
  • Progression:  Place green/light resistance band around knees
  • 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

Stability Ball Crunch

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

Prone Iso-Abs (standard plank on forearms)

  • 2 x 30 sec. hold
  • Progression:  Perform exercise placing elbows on stability ball
  • Regression:  Perform exercise with knees on floor mat
  • 0-90 sec. recovery

Seated Cable Row

  • 2 x 12 reps.
  • Light-Moderate Weight
  • Slow Tempo
  • 0-90 sec.

Reverse Lunge

  • 2 x 12 reps. (each side)
  • Progression:  Hold 2 light-moderate dumbbells, one in each hand
  • Slow Tempo
  • 0-90  sec. recovery

Stability Ball Dumbbell Chest Press

  • 2 x 12 reps
  • Light-Moderate Weight
  • Regression:  Perform exercise on BOSU (ball side facing up) to create a more stable environment
  • Slow Tempo
  • 0-90 sec. recovery

Single-Leg Shoulder Press

  • 2 x 12 reps. (each side)
  • Light Weight
  • Slow Tempo
  • 0-90 sec. recovery

Single-Leg Shoulder Scaption

  • 2 x 12 reps. (each side)
  • Light Weight
  • Slow Tempo
  • 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
  • Gradually reduce intensity as time progresses

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
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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population 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, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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