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

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.
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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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Side plank arm_leg up1Side plank larm_leg up2
  • Start : lay on the floor  on one side. Your elbow has to be under the shoulder.
  • Draw in abs toward your spine.
  • Raise your body using one forearm and feet.  Your only floor  contact points should be your feet and elbow.
  • Holding this position raise your outside arm and leg  keeping  it straight.
  • Hold for 15 sec and repeat with other side
  • To increase intensity: hold  , then return to the starting position and repeat  for 12-15 times
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Dead lift pull combo1Dead lift pull combo2Dead lift pull combo3
  • Start by holding dumbbells  or bar at your side.
  • 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 dumbbells to sides, pinching shoulder blades in toward the spine as you row
  • Return to the starting position and repeat  12 times 
  • WATCH VIDEO
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
  • WATCH VIDEO
BB shoulder press with twist1BB shoulder press with twist2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back, and head straight forward.
  • Tighten abs, contract glutes
  • Barbell  at shoulder level with overhand grip shoulder width apart
  •  Press the barbell up above your head and simultaneously twist your trunk.
  • Proceed  to the opposite direction. 
  •  Keep your feet planted and stationary the entire time.
  • Return to the starting position repeat 12
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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
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
Tube shoulder press1Tube shoulder press2
  • Start by placing both feet on the band and hold each end in both hands at shoulder level.
  • Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
  •  Return to the starting position and repeat for 12 repetitions.
  • Keep your abdominals tight throughout the movement and avoid arching your low back.
  • 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
Bb Squat1Bb Squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • 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 rep
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