Exercise Session #12

Phase 1:  Corrective Flexibility & Stabilization Endurance

Warm-Up

Self-Myofascial Release (SMR)

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

“Cat/Cow” Exercise (Quadruped position)

  • 2 x 20 reps. (10 “cat” and 10 “cow”)
  • Slow Tempo
  • Focus on your breath: Inhale on “cat” and Exhale on “cow”
  • Pay attention to the small movements of your rib cage and thoracic spine (upper back) during each breath.

Supermans’ (Quadruped position)

  • 1 x 10 reps. Single Arm
  • 1 x 10 reps. Single Leg
  • 1 x 10 reps. Arm and Leg
  • Progression:  Perform exercise on Swiss (stability) ball
  • Hold for 2-3 sec.
  • Slow Tempo

Glute Bridge

  • 1 x 30 sec. hold
  • 1 x 20 reps. with knee alternating knee extension (10 ea. side)
  • Regression:  Elbows on floor; Wide foot stance
  • Progression:  Elbows off floor; Narrow foot stance

Seated Stability Ball Leg Raises

  • 2 x 20 reps. (10 ea. side)
  • Lift each foot above floor 1 – 2 inches, drawing in abdominals and maintaining gluteal squeeze.

Prone Iso-Ab (Standard Plank on Elbows)

  • 1 x 30 sec. hold
  • 1 x 60 sec. hold
  • Progression:  Perform exercise with elbows on Swiss (stability) ball.

FitCtr_BallPlank_Elbows

  • Regression:  Perform exercise with upper body raised (on bench or against wall) or knees on mat.

Single-Arm Chest Flys on Swiss (stability) Ball

  • 2 x 20 reps. (10 ea. side)
  • Hold one light dumbbell in each hand:  arms straight, perpendicular to floor, and dumbbells over chest. As one arm moves out to side (avoid moving dumbbell past shoulder joint), the other arm iso-metrically stabilizes (does not move).  Perform 10 reps on one side then switch to other side.
  • Regression:  Perform exercise moving both arms together (as pictured below).
  • Slow Tempo
  • 0-90 sec. Rest

Dumbbell Row on Swiss (stability) Ball

  • 2 x 20 reps.
  • Perform exercise with one light dumbbell in each hand.
  • Slow Tempo
  • 0-90 sec. Rest
Image source:  NASM

Image source: NASM

Tube Walking

  • 2 x 10 side steps to right
  • 2 x 10 side steps to left
  • Place resistance band/tubing around both legs, between ankles and knees.
  • Maintain slight squat position, bearing weight in heels.

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
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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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