Exercise Session #11

Running Up Stairs - PV

Phase 5:  Power

Warm-Up

Self-Myofasical Release (SMR)

  • Calves (Gastrocnemius), Tensor Fascia Latae, Back (Latissimus Dorsi)
  • Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec.

Dynamic Stretches

  • Tube Walking, Lunges, Medicine Ball Lift and Chop

Circuit

 CORE/BALANCE/PLYOMETRIC

Medicine Ball (MB) Pullover Throw on Swiss (stability) Ball

  •  2 x 12 reps.
  • Explosive Tempo
  • No Rest

Multiplanar Single-Leg Hop with Stabilization

(Sagittal Plane, Frontal Plane, and Transverse Plane)

  • 1 x 10 reps. (each plane)
  • Medium Tempo
  • 60 sec. Rest

CHEST – Superset

Barbell Bench Press

  • 3 x 5 reps.
  • Slow Tempo
  • No Rest

Speed Tubing Chest Press (standing position)

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest
Kettlebells Image source:  www.horsenation.com

Kettlebells
Image source: http://www.horsenation.com

BACK – Superset

Kettlebell (KB) Row

  • 3 x 5 reps. (each side)
  • Slow Tempo
  • No Rest

Speed Tubing Row (standing position)

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest

SHOULDERS – Superset

Standing Kettlebell (KB) Overhead Press

  • 3 x 5 reps.
  • Slow Tempo
  • No Rest

Speed Tubing Shoulder Press (standing position)

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest

LEGS – Superset

Kettlebell (KB) Lunge:  Sagittal Plane

  • 3 x 5 reps. (each side)
  • Slow Tempo
  • No Rest

Box Jumps

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest

Cool-Down

Treadmill (optional)

  • Brisk walk, gradually reduce speed
  • 5-10 min.

Self-Myofascial Release (SMR)

  • Calves (Gastrocnemius), Tensor Fascia Latae, Back (Latissimus Dorsi)
  • Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec.

Static Stretching

  • Calves (Gastrocnemius), Hip Flexor group, Back (Latissimus Dorsi)
  • Hold each stretch for 30 sec.
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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.
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