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

Bent over cabel row1Bent over cabel row2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully  extended and bend at the waist until chest is at a 45-degree angle to the ground
  • Stabilize
  • Pull both arms backward, keeping elbows close to body and hands towards your navel, pinching  shoulder blades together
  • Return to starting position.
  • Repeat 12 times 
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Balance lunge+shoulder press1Balance lunge+shoulder press2Balance lunge+shoulder press3
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position dumbbells at ear level with overhand grip (palms  facing forward
  • Keeping elbows at a 90-degree angle
  • 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
  • Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • Holding  this position  press hands up above head keeping wrists over the elbows and arms to sides of body at all times
  • Return arms back .
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
Disk db dead lift1Disk db dead lift2
  • Grasp the dumbbells by positioning hands slightly wider than shoulder width grip
  • Stand up on the disk
  • 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 dumbbells 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
Side curl on the ball1side curl on the ball2
  • Roll out onto ball in a prone position. The ball should be under your shins.
  •  Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest.
  •  Remember to keep your trunk parallel with the floor. 
  •  Now rotate towards your left and repeat back and forth until the desired number of repetitions is met.
  • The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor. 
  • Keep abs, glutes tight,  rotate your hips  to the side and then return to the starting position.
  • Repeat  12 reps  with each  side
  • WATCH VIDEO
Cable squat1Cable squat2
  • 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
  • Bending at the hips and knees, 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
  • WATCH VIDEO
Medicine ball cross lunge1Medicine ball cross lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place med,ball  or dumbbell in front of your chest  with  elbows slightly bent
  • Step forward  with one foot 2-3 feet placing back leg in line with front leg (cross step)
  • Lower back knee, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position. .
  • Remember to keep head and back upright in a neutral position.          
  • Shoulders and hips should remain squared at all times.
  • Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
  • Back knee should not come in contact with floor.
  • Complete 12 reps before repeating with opposite leg
  •  WATCH VIDEO
Front bb suat1Front bb suat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
  • 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
Cranch_touch_weighted1Cranch_touch_weighted2
  • Start by lying on back with hands to your sids on the floor.
  • Raise your legs
  • Grab a ball or dumbbell  and place it behind your head'
  • Tighten abs and activate glutes, keeping lower back firmly on the floor
  • Begin to roll your shoulders off the floor, pushing down hard with lower back  and bring your hands to your toes
  • Exhale as you go up, inhale as you lower back to the floor.
  • Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times.  Focus on slow, controlled movement – don’t cheat yourself by using momentum!
  • Look up during exercise it prevents from using neck.
  • Use ” tight pants ” technique.
  • Repeat 15 times for 3 sets
         WATCH VIDEO
Press on the Disk1Press on the Disk2
  • Place neck and shoulders on a dick
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times 
  • WATCH VIDEO
Db Dead lift-row combo1Db Dead lift-row combo2Db Dead lift-row combo3Db Dead lift-row combo4
  • Start by holding bar in front of you
  • 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 
  • Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 
  • Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
  • Return to the starting position and repeat 12 times
  • WATCH VIDEO
Tube dead lift1Tube dead lift2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral    position
  • Lift chest, shoulders back, and  head forward
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully      extended
  • In controlled manner, bend from the hips joint (by pushing the hips back ) only    slightly bending the knees, unlike when squatting  and low  your torso above parallel to the floor
  • The arms should remain straight. Push with heel return to starting position.
  • Be sure to keep abs and glutes tight at all times
  • Watch for proper knee alignment - do not let front knee extend     past big toe or deviate laterally or medially
  • Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
  • Repeat 12 times 
  • WATCH VIDEO