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 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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