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

Balance arm raise on the ball1Balance arm raise on the ball2

  • Lie face down with chest on the ball.
  • Take your hands and walk forward allowing the ball to roll under your body until  your legs  are supported by the ball .
  • Closer to the feet - harder exercise .
  • Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
  • Tighten abs, activate glutes
  • Extend one arm forward Keeping it  straight
  • Maintain a flat back and do not allow your hips to sag toward the ground 
  • When your arm is parallel to the floor return to the starting position.
  • Focus on slow, controlled movement – don’t cheat yourself by using momentum
  • Repeat 12 times with each side.
  • WATCH VIDEO
Db Balance lateral Lunge1Db Balance 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
  • 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 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.
  • Complete 12 reps before repeating with opposite leg.
  • WATCH VIDEO
Balance One leg flye on the ball1Balance One leg flye 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: Place neck and shoulders on a fitness ball
  • bring the dumbbells to your shoulders.
  • Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
  • Lift one leg off the floor and keep it parallel
  • Stabilize
  • Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
  • Stop as upper arms are 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.
  • WATCH VIDEO
Front - back Db  raise on the ball1Front - back Db  raise on the ball2Front - back Db  raise on the ball3
  • Lie face down on a stability ball so that the ball is under your chest
  • Dumbbells in each hand and hanging to floor
  • Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head creating letter V
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
  • WATCH VIDEO
Bb Wakling lunge1Bb Wakling lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Place barbell on shoulders below the neck
  •  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 forward 2-3 feet, forming a 90° bend at the front hip and knee.
  • DO NOT allow front knee to extend past the big toe to prevent injury.
  • Push body up and move the back foot beside the front foot. Alternate feet and repeat.
  • 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.
  • Repeat 20 steps .
  • WATCH VIDEO
Srtaight arms shoulder raise1Srtaight arms shoulder raise2
  • Lie on stomach with extended over head , palms facing down
  • Tighten abs, activate glutes, and pinch shoulder blades together.
  • Tighten buttocks .
  • raise your chest   off the floor
  • Keep your knee locked and  and don't raise your legs from the floor.
  • Keep arms straight and near your ears.
  • 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
  • WATCH VIDEO
BB straight arm raise1BB straight arm raise2
  • Grasp the barbell by positioning hands with shoulder width
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • 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
Elevated push up on the ball1Elevated push up on the ball2
  • Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  • Place hands slightly wider than shoulder width
  •  Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.
  •  Lower your body (legs, hips, trunk, and head).
  •  Return to the start position by extending at the elbows and pushing the body up. 
  • Remember to keep the head and trunk stabilized in a neutral position by contracting your abs .
  • Repeat 12 reps .
  • WATCH VIDEO
Bent over arms raise with med ball1Bent over arms raise with med ball2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp weight with both hands   and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of the body.
  • Keeping the arms straight  raise them above your head 
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat for 12 times  
  • WATCH VIDEO