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 "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. 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, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout and tagged , . Bookmark the permalink.

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