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

Overhead bb balance front lunge1Overhead bb balance front lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell above your head
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Step backward 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. .
  •  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
Push-pull combo1Push-pull combo2Push-pull combo3

  • Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbbells.
  • Proceed into a pushup and then extend your arms into a completed pushup. 
  • Then row one dumbell up to chest level and return to the ground. Repeat with the other arm.
  • This is considered one repetition.
  • Repeat this cycle until all repetitions are completed. 
  • Make sure you keep your abs tight and back flat throughout this movement.
  • Repeat 10 times with each side 
  • WATCH VIDEO
Side lateral raise on the ball pulm up1Side lateral raise on the ball pulm up2
  • Lie on on the ball , side opposite of working arm.
  • Start position: Grasp dumbbell  with reverse grip ( palm up) and flex elbow keeping elbow in at side, 
  • Face your palm out away from your body and slowly raise your arm up at a 45 degree angle
  • Keep elbow bent
  •  Return to the starting position following the same motion and repeat for 12 repetitions. 
  •  Repeat with the other arm
  • WATCH VIDEO
One arm Straight bent over Pull1One arm Straight bent over Pull2
  • Anchor tubing around leg of sturdy couch or chair at around belly button or chest level.
  • Stand with feet shoulder width apart and hips in neutral  position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully  extended  and bend at the waist until chest is at a 45-degree angle to the ground
  •  Pull one  hand back and up  towards your spine  remembering to keep your arms straight, using your shoulder blade
  • Return to starting position
  • Repeat for 12 times with each side
  • WATCH VIDEO
One leg db row1One leg db row2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, activate glutes
  • Grasp dumbbells
  • Lift on leg back and up
  • bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
  • Stabilize by keeping weight on the heel and knee slightly bent 
  • Row dumbbelsl to your side, pinching shoulder blades in toward the spine as you row
  • Keep abdominals tight throughout exercise and  back leg straight
  • Repeat for 12 times with both sides
  • WATCH VIDEO
Butterfly1Butterfly2
  • Sit in upright position on ball with feet flat on floor
  • Walk feet forward, allowing ball to roll underneath body until your neck and shoulders supported
  • Raise hips to create a “table top” position parallel to floor
  • Place barbell  on chest with close grip
  • Start position: extend elbows and raise barbell up
  • With elbows slightly bent, lower dumbbell back behind head to slightly below head level
  • Return to start position
  • Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
  •  Hyperextension or arching of the back may cause injury. Never lock your elbows.
  •  If maintaining stability is difficult, lower hips below parallel until stability is established.
  • Repeat 12 times
  • WATCH VIDEO
Reverse fly on the ball Black1Reverse fly on the ball Black2
  • 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.
  • Return to start position
  • 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.
  • Repeat 12 times
  • WATCH VIDEO
Good morning1Good morning2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell on shoulders below the neck
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Bend the knees slightly, shins vertical, hips back and back straight
  • 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 to return to a standing position.
  • Keeping back completely straight at all times,
  • The movement should not be fast but steady and under control
  • Exhale as you lift bar, keeping your chest up, shoulders retracted,   Inhale as you lower the bar to the floor.
  • Use a mirror to insure correct technique
  • Repeat 12 times 
  • WATCH VIDEO
Plank_leg hold
  • Start by lying face down on the ground, placing elbows and forearms underneath chest
  • Tighten abs and activate glutes,
  • 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
  • Raise one foot up
  • Hold for 15 seconds or until you can no longer maintain a flat bridge
  • 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
BB front lunge1BB front 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
  • 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. 
  • 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