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

Bb lateral lunge1Bb lateral lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Step to the side  with one foot 2-3 feet .
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Pushing off  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
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One arm Flye on the disk1One arm Flye on the disk1
  • Place neck and shoulders on a dick
  • 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 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.
  • Repeat 12 times with each side 
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Db lunge on the bench1Db lunge on the bench2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Lift chest, shoulders back and tuck chin
  • Hold dumbbells to your sides
  • Tighten abs, activate glutes
  • Step forward and up   onto the box with one leg , knee directly over the toes  lower back knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push through front heel and stand upright, returning  lifted leg to the ground
  • Repeat  12 reps
  • Switch sides and repeat with opposite leg.
  •  Be sure not to raise front heel from box while step down.
  • WATCH VIDEO
One arm one leg press1One arm one leg press2
  • Sit on fitness ball in upright position with feet shoulder width apart and knees slightly bent
  • Raise one leg up off the floor and maintain your balance
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Position a dumbbell (or ball)  at ear level with overhand grip (palms  facing forward
  • Keeping elbows at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
  • Return to starting position and repeat 12 times with each side
  • Keep your balance with your torso not your foot
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Bend back leg raise1Bend back leg raise2
  • Start by placing an ankle band around your ankles.
  • Stand with hips in neutral      position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, activate glutes
  • Raise your leg back  until there is good resistance and you are still able to keep your hips level.
  • Keep your knee locked and raise your leg from the hip and butt
  • Return to the starting position and repeat for 15 times
  •  Complete the same repetitions on the other side.
  • 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
Bulgarian med.ball squat1Bulgarian med.ball squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Grab weight and hold it in front of your chest .
  • 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
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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Tube butt raise1Tube butt raise2
  • Start in a four point position with your hands and knees on the ground.
  • Grab handles and place the middle of the tube on one foot 
  •  Proceed to kick your leg back and up until you reach full extension.
  • Squeeze your glute muscle while performing this movement.
  • Think about touching celling with your heel.
  •  Repeat 12  reps with each  leg.
  • 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
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