Exercise Session #13

Image source:  Google images

Image source: Google images

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

Scissor-Kicks

  • 2 x 20 reps. (10 ea. side)
  • Medium Tempo
  • Focus on drawing in your navel toward spine and keeping your low back connected to the floor mat, as you lower and raise each leg (alternating).
  • No Rest

V-Ups

  • 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

CHEST – Superset

Incline Chest Press

  • 1 x 12 reps.
  • Heavy Weight
  • Medium Tempo (2-0-2)
  • No Rest

Chest Press on Swiss (stability) Ball

  • 1 x 20 reps.
  • Light Weight
  • Slow Tempo (4-2-1)
  • 60 sec. Rest

BACK – Superset

Seated Cable Row

  • 1 x 12 reps.
  • Heavy Weight
  • Medium Tempo (2-0-2)
  • No Rest

Single-Leg Dumbbell Row

  • 1 x 20 reps.
  • Regression:  Use bench (opposite side of dumbbell and standing leg) to increase stability, creating a stable environment.
  • Progression:  Perform exercise with a Kettlebell (instead of dumbbell); Omit bench to decrease stability, creating an unstable environment.
  • Light Weight
  • Slow Tempo (4-2-1)
  • 60 sec. Rest

SHOULDERS – Superset

Standing Shoulder Press

  • 1 x 12 reps.
  • Moderate-Heavy Weight
  • Medium Tempo (2-0-2)
  • No Rest

Single-Leg Scaption

  • 1 x 12 reps. (each side)
  • Light Weight
  • Slow Tempo (4-2-1)
  • 60 sec. Rest

LEGS – Superset

Leg Press Machine

  • 1 x 12 reps.
  • Heavy Weight
  • Medium Tempo (2-0-2)
  • No Rest

Sumo Squat

  • 1 x 12 reps.
  • One Heavy Dumbbell (hold at one end, dumbbell perpendicular to floor)
  • Medium Tempo (2-0-2)
  • 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.
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