Exercise Session #15

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) Back Extension Throw

  • 2 x 12 reps.
  • Explosive Tempo
  • No Rest
Image source:  NASM

Image source: NASM

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

Incline Dumbbell Chest Press

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

Plyometric Push-Up

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest
Image source: NASM

Image source: NASM

BACK – Superset

Supported Dumbbell Row

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

Woodchop Throw

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest
Image source:  NASM

Image source: NASM

SHOULDERS – Superset

Seated Dumbbell Lateral Raise 

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

Overhead MB Throw

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest
Image source:  NASM

Image source: NASM

LEGS – Superset

Cable Hamstring Curl

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

[Vertical Loading (alternate sets) for Cable Machine (strength) Exercises]

Cable Leg Extension

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

Lunge Jumps

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest
Image source:  NASM

Image source: NASM

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 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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