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

Push up on the ball1Push up on the ball2
  •  Place your hands on the top of a stability ball with your knees off the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball bending elbows 
  •  Then return to the starting position squeezing the ball and pushing  up with your chest . 
  •  Keeping your body straight throughout the movement 
  • Keep abs and butt tight .
  •  Repeat for 6-12 times 
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bent over reverse flye1bent over reverse flye2
  • Stand with feet hip width and knees slightly bent.
  • Secure tube the  at chest height.
  • Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
  • Bend at hips with back straight and knees bent .
  • With elbows slightly bent pull arms back by squeezing shoulders blades together.
  • Return to start position , repeat 12 times
  • Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
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Balance Side bb step up1Balance Side bb step up2

  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • 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 so that hip and knee are bent at a 90-degree angle
  • Stabilize
  • Switch sides and repeat with opposite leg.
  • Be sure not to raise front heel from box while step down.
  • Return lifted leg to the ground do 12 reps with each side
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Side rotation on the ball1Side rotation on the ball2
  • Lie on your side on a ball and hold a dumbell with your outside hand. 
  •  Start position: Grasp dumbbell and flex elbow at 90° keeping elbow in at side.
  • Forearm should be slightly below parallel to floor.
  •  Rotate arm outward keeping elbow at 90°.
  •  Return to start position.
  • Remember to keep elbow firmly secured to side.
  • Repeat 12 times with each side
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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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Extention onthe ball1Extention onthe ball2
  • Lie face down on a stability ball  with the ball positioned under your hips and your feet on the floor
  • Cross arms
  • Slowly raise your upper body parallel to your hips, raising your shoulders up towards the ceiling
  • 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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bent over shoulder press1bent over shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • bend at the waist until chest is at a 45-degree angle to the ground,
  • Keep  elbows the shoulder level  and bent 90 degree .
  • Hold dumbbells  in each hand with palms facing down. 
  • With elbows bent press straight out parallel with the floor like a shoulder press.  
  • Remember to keep head in a neutral position
  • Return to start position and repeat 12 times
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Balance on the ball

Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.
Hold for 15-40seconds

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Prone leg raise1Prone leg raise2
  • Lie on stomach with extended over head , palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • Tighten buttocks and lift  legs  off the floor
  • Keep your knee locked and raise your legs from the hips.
  • Keep arms straight and near your ears and palms on the floor
  • Hold briefly and slowly return to starting position. 
  • Slowly return body to the floor , keeping chin tucked.
  • Don’t arch back
  • 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 15 times 
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Dead lift-row combo1Dead lift-row combo2Dead lift-row combo3
  • 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 
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Alt. dm fly on the ball1Alt. dm fly on the ball2

  • Sit in an upright position on a ball with a dumbbell in each hand. (You   may rest each DB on the corresponding thigh.)
  • Start position: Lie on back on ball and bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Keeping the elbows slightly bent, lower one arm  out and away from  other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arm is 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.
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