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

Flye on the disk1Flye on the disk2
  • Place neck and shoulders on a disc
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are parallel to slightly past parallel to the ground
  • Think about moving elbows not hands.
  • Keep dumbbells above elbows during movement .
  • Return to the starting position and repeat.
  • To end the exercise, place dumbbells on shoulders and return to the seated upright position.
  • Keep abs and glutes tight at all times.
  • Repeat 12 times
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Db side step up-leg back1Db side step up-leg back2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step up laterally  onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg  back and up , contracting your buttocks
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
High db balance side step up1High db balance side step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbells and let arms hang down at sides
  • Tighten abs, activate glutes
  • Step up   onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Return lifted leg to the ground do 12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
WATCH VIDEO
Rotation 1Rotation 2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Position dumbbells at ear level with an overhand grip, palms   facing forward, keeping elbows bent at a 90 degree angle
  • Rotate shoulders to lower dumbbells until they are parallel to the floor
  • Keep elbows at 90 degree thought exercise.
  • Try to focus on just rotating your shoulder and working the rotator cuff muscles.
  • Repeat 12 times
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Adduction with tube or cable1Adduction with tube or cable2
  • Start by standing with the working leg next to band and fixed object.
  • Wrap the band around the working leg.
  • Stand with hips in neutral      position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  • Proceed to bring the working leg across the other leg and body away from the fixed point of the band. 
  • Repeat  12  and then repeat with the other side
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Extention onthe ball_arms up1Extention onthe ball_arms up2
  • Lie face down on a stability ball  with the ball positioned under your hips and your feet on the floor
  • Extend arms above the head
  • Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
  • Keep arms straight and near your ears.
  • Return to the starting position and repeat
  • You should only raise a couple of inches.
  • Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
  • Repeat 12 times
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reverse flye on the ball1reverse flye on the ball2
  • Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
  • Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
  • With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
  • Think about raising elbows not hands.
  • Remember to pinch shoulder blades together first and after raise elbows.
  • Don’t bent wrists.
  • Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
  • Return to start position and repeat 12 times
  • WATCH VIDEO
Db side raise1Db side raise2Db side 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 , palms    facing forward
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times 
  • WATCH VIDEO
BB front balance lunge1BB front balance lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place barbell on shoulders below the neck
  • 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 forward  with one foot 2-3 feet and 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. Complete 12 reps before repeating with opposite leg.
  • 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-reverse lunge1Front-reverse lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Grasp the dumbbells
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Step forward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
  • Pushing off front heel, raise to starting position and step back with the same foot .
  • 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 10-8 reps before repeating with opposite leg.
  • WATCH VIDEO
Bb lunge from the bench1Bb lunge from the bench2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Place a barbell on you shoulders
  • Tighten abs, activate glutes
  • Step down  with one foot  and lower back knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off front heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO