Train for Life

Tag: Back

  • Resistance Training Exercises: Beginner-Intermediate Level

    I recently completed a Continuing Education Course (CEC) for my Spin Instructor Certification.  You might expect this course to be about cardiovascular fitness, however this course focused on resistance training.   The course examined how to apply resistance training to the Spinning program.  This type of training is a critical component to an exercise program in order to…

  • Smart Play: Part 2

    Do you need to increase your fitness motivation? Engage in Smart Play today! To perform smart play follow three (3) simple rules: Exercises must be easy to understand:  Be able to explain each exercise in 30 seconds or less. The duration of each exercise must take only 90 seconds to 2 minutes to complete:  High intensity and short duration exercises combat…

  • Smart Play: Part 1

    Do you need a increase in your fitness motivation? Engage in Smart Play today! To perform smart play follow three (3) simple rules: Exercises must be easy to understand:  Be able to explain each exercise in 30 seconds or less. The duration of each exercise must take only 90 seconds to 2 minutes to complete:  High intensity and short…

  • Exercise Session #15

    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…

  • Exercise Session #13

    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,…

  • 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,…

  • Exercise Session #11

    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…

  • Exercise Session #10

    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,…

  • Exercise Session #9

    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,…

  • Exercise #8

    Phase 5:  Power Warm-Up Self-Myofasical Release (SMR) Calves (Gastrocnemius), IT-Band, 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 Medicine Ball Rotation Chest Pass 2 x 8 reps. Fast Tempo No Rest…