Exercise Session #7

inclineplankrobin

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

CORE/BALANCE/PLYOMETRIC

Stability Ball Crunch

  • 2 x 10 reps.
  • Medium Tempo
  • No Rest

Reverse Crunch

  • 2 x 10 reps.
  • Medium Tempo
  • No Rest

Single-Leg Squat

  • 2 x 10 reps.
  • Medium Tempo
  • No Rest

Squat Jump

  • 2 x 10 reps.
  • Medium Tempo
  • 60 sec. Rest

CHEST – Superset

Bench Press

  • 1 x 12 reps.
  • Heavy Weight
  • Medium Tempo
  • No Rest

Push-Up

  • 1 x 12 reps.
  • Slow Tempo
  • 60 sec. Rest

BACK – Superset

Seated Cable Row

  • 1 x 12 reps.
  • Heavy Weight
  • Medium Tempo
  • No Rest

Ball Dumbbell Row

  • 1 x 12 reps.
  • Light Weight
  • Slow Tempo
  • 60 sec. Rest

SHOULDERS – Superset

Standing Dumbbell Shoulder Press

  • 1 x 12 reps.
  • Moderate-Heavy Weight
  • Medium Tempo
  • No Rest

Single-Leg Scaption

  • 1 x 12 reps.
  • Light Weight
  • Slow Tempo
  • 60 sec. Rest

LEGS – Superset

Leg Press

  • 1 x 12 reps.
  • Heavy Weight
  • Medium Tempo
  • No Rest

Step-Up to Balance

  • 1 x 12 reps.
  • Progression:  Hold 2 light dumbbells, one in each hand
  • Slow Tempo
  • 60 sec. Rest

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

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