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

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
Leg back raise with cable1Leg back raise with cable2
  • Start by placing a band around your ankle and face the band.
  • Stand with hips in neutral      position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  •  Maintaining your balance kick your leg back while keeping it straight. 
  • Only kick back as far as your leg will allow.
  • Remember to squeeze your glute muscle while performing this exercise.
  •  Return to the starting position and repeat for the 15 repetitions.
  • WATCH VIDEO
Scorpion on the bench1Scorpion on the bench2 
  • Get into a pushup position with your feet on a bench.
  • Tighten abs and activate glutes, keeping lower back in neutral position 
  • Raise your right knee towards your right shoulder and return to starting
  • Maintain a flat back and do not allow your hips to sag toward the ground . Don't round your back either
  • Make sure you do not feel pain in lower back
  • Repeat 12 times with each leg.
  • WATCH VIDEO
Balance db step up1Balance db step up2
  • Stand in front of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbells and let arms hang down at sides
  • Tighten abs, activate glutes
  • Step up onto 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
Front Db squat - twist1Front Db squat - twist2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Start by holding dumbbells at knee level in a semi-squat position.
  • Rotate your trunk and extend your knees while raising hands towards the opposite shoulder.
  •  Keep your arms straight during this movement.
  • Remember to rotate shoulders and hips and not just the arms.
  • To ensure this movement, let head follow arms during rotation.
  • Repeat with the other side
  • Don’t bend your back keep it straight.
  • Draw abs in, exhale while raising .
  • Repeat 12 reps with each side
  • WATCH VIDEO
One arm seated Row1One arm seated Row2
  • Anchor tubing around leg of sturdy couch or chair
  • Sit on fitness ball in upright position with feet shoulder width apart
  • Draw abs in, activate glutes
  • Grab the ends of the band with one hand with arms fully extended
  • Pull an  arm backward, keeping elbow close to body and hand towards your navel by  pinching  shoulder blades together
  • Return to starting position.
  •  Keep abdominals tight throughout exercise
  • Don’t raise shoulders to your ears . Indicator : you feel tense in the neck
  • Repeat 12 times with both sides
  • WATCH VIDEO

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

WATCH VIDEO
Bulgarian Dm squat1Bulgarian Dm squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grab dumbbells   and hold them to your sides.
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Place your back foot on a bench with your other leg out in front of you.
  •  Stabilize
  • 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

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
  • WATCH VIDEO
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
High db side step up-leg back1High db side step up-leg back2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high) with your left side
  • Lift chest, shoulders back and tuck chin
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • 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  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