Train for Life

Tag: Back

  • Exercise Session #5

    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 Pullover Throw (on stability ball) 2 x 12 reps. Explosive Tempo…

  • Exercise Session #4

    Phase 2:  Active Flexibility and Strength Endurance Warm-Up 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 Active-Isolated Stretching Active Standing Adductor…

  • Daily Workout #4 – Full Body Circuit!

    Daily Workout #4 Full Body Circuit – with Stabilization Focus! Cardio Warm-Up: Bike 10 min. Ballerina Squats 3 x 12 Chest Press on Stability Ball 3 x 12 Lat Pull Down on Stability Ball (use Cable Machine) 3 x 12 Shoulder Press – *Optional: Stand on BOSU Ball 3 x 12 Walking Lunges or Wall Sit 3…

  • Daily Workout – Upper Body!

    Daily Workout #3 Upper Body Lat Pulldown – Seated on Stability Ball 2 x 12 Pec Fly 2 x 12 Seated Row – Cable Machine or Stability Ball 2 x 12 Squat with Shoulder Press 2 x 12 Tricep Pushdown 2 x 12 Bicep Curls 2 x 12 Hanging Leg Raises 4 x 15  …

  • A New Year – A Year of New Beginnings!

    Happy New Year to all!  It is, officially, a new year and the time has come to begin and keep our resolutions!  Let 2013 be the year you adopt and maintain a healthy, active lifestyle.  I will post a daily workout (Monday – Friday) varying in focus (cardio, abdominals, shoulders, legs, chest, back, and arms) to…