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

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.
This entry was posted in Core Strengthening Exercises, Daily Workout and tagged , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.