We won't win the fight with aging , but we will die trying !

Vraise 1Vraise2            
  • Sit in a seated position and place a stability ball between your legs.
  • Tighten abs and activate glutes,
  • Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
  • Return to the starting position.
  • Repeat 15 times .
  • WATCH VIDEO
Bb one leg squat1Bb one leg squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Lower body by flexing at the hips and knee, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight. 
  • Keep weight over the heel, not the toes, and do not allow knee to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury. 
  • Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knee stay over the feet.
  • Repeat 12 times with each leg
  • WATCH VIDEO
Plank
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Prop yourself up to form a bridge using your toes and forearms
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs and glutes tight
  • Hold for 10-20 seconds or until you can no longer maintain a flat bridge
  • WATCH VIDEO
Cable one leg squar1Cable one leg squar2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral  position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, contract glutes
  • Grab the ends of the band in each hand with arms fully      extended
  • Raise one foot off the ground, balancing on one leg and lifting opposite leg
  • Bending at the hips and knee, lower body until thighs are parallel to the ground. 
  • DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
  • Keep weight over the middle of foot and heel, not the toes.
  • Don’t bend your elbows while squatting
  • Return to start position and repeat 12 times with each side
  • WATCH VIDEO
BB dead lift1BB dead lift2
  • Grasp the barbell by positioning hands slightly wider than shoulder width grip
  • Bend the knees slightly, shins vertical, hips back and back straight
  • Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
  • Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
  • To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
  • Keeping back completely straight at all times,  keep barbell as close as possible to legs
  • The movement should not be fast but steady and under control, and arms should remain straight
  • Exhale as you lift bar, keeping your chest up, shoulders retracted,  
  • Inhale as you lower the bar to the floor.
  • Use a mirror to insure correct technique
  • Repeat 12 times
  • WATCH VIDEO
Overhead db squat1Overhead db squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place dumbbells above the head.
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes.
  • Stabilize
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  •  Keep weight over the middle of feet and heesl, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
  • Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knees stay over the feet.
  • Repeat 12 times
  • WATCH VIDEO
One arm one leg shoulder press1One arm one leg shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Bend knee and lift right leg until thigh is parallel to floor
  • Position a dumbbell (or ball)  at ear level with overhand grip (palms  facing forward
  • Keeping elbow at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
  • Return to starting position and repeat 12 times with each side
  • Keep your balance with your torso not your foot
  • WATCH VIDEO
Straight arms back raise on the ball1Straight arms back raise on the ball 2
  • Start by lying on the chest  on fitness ball, dumbbells in each hand and hanging to floor
  • Tighten abs, activate glutes
  • Slowly lift chest off the ball, keeping back and neck aligned; hold
  • While holding this position , bring arms around to the side of the body, and pinch shoulder blades together
  • creating  letter V
  • Repeat 15 times 
  • WATCH VIDEO
Front-back db raise1Front-back db raise2Front-back db raise3
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp dumbbells  with both hands   and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of the body.
  • Keeping the arms straight  raise them above your head creating letter V
  • Slowly Return to the starting position moving your shoulder blades and bring dumbbells back and up until parallel with the floor, pinching shoulder blades together
  • Repeat 12 times
  •  WATCH VIDEO
Db squat1Db squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grab dumbbells and hold them to your sides.
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
  •  Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
  •  Upper body can flex forward at the hips slightly during movement.    
  • Be sure to “sit back” so that knees stay over the feet.
  • Repeat 12 times
  • WATCH VIDEO
One arm one leg press1One arm one leg press2
  • Sit on fitness ball in upright position with feet shoulder width apart and knees slightly bent
  • Raise one leg up off the floor and maintain your balance
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Position a dumbbell (or ball)  at ear level with overhand grip (palms  facing forward
  • Keeping elbows at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
  • Return to starting position and repeat 12 times with each side
  • Keep your balance with your torso not your foot
  • WATCH VIDEO