Exercise Session #10

inclineplank2_san rafael hike_01-19-14

Phase 2:  Active Flexibility & Strength Endurance

Warm-Up

Self-Myofascial Release (SMR)

  • Calves  (Gastrocnemius/Soleus), Tensor Fascia Latae, 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

Bicycle Crunches

  • 2 x 20 reps. (10 ea. side)
  • Medium Tempo
  • No Rest

Hanging Leg Raises

  • 2 x 20 reps.
  • Medium Tempo
  • No Rest

Push-Up with Rotation

  • 1 x 10 reps. (5 ea. side)
  • Slow-Medium Tempo
  • 0-60 sec. Rest

sideplank_san rafael hike_01-19-14

CHEST – Superset

Bench Press

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

Single-Arm Cable Fly in Lunge Stance

  • 1 x 12 reps. (each side)
  • Regression:  Perform exercise in horse stance
  • Light Weight
  • Slow Tempo
  • 60 sec. Rest

Single-Arm Chest Fly Punch_Posted012214

BACK – Superset

Lat Pulldown Machine

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

Single-Leg Dumbbell Row

  • 1 x 12 reps. (each side)
  • Progression:  Perform exercise with Kettlebell
  • Regression:  Use bench (opposite side of dumbbell and standing leg) to increase stability.
  • Light-Medium Weight
  • Slow Tempo
  • 60 sec. Rest

SHOULDERS – Superset

Standing Arnold Press (alternating)

  • 1 x 12 reps. (each side)
  • Moderate-Heavy Weight
  • Medium Tempo
  • No Rest

Single-Leg Scaption

  • 1 x 12 reps. (each side)
  • Light Weight
  • Slow Tempo
  • 60 sec. Rest

LEGS – Superset

Barbell Front Squat

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

Split-Stance Squat

  • 1 x 12 reps. (each side)
  • May use Smith Machine or raise rear foot onto bench
  • Medium Weight
  • Medium 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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