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Stationary Bb Lateral Lunge1Stationary Bb Lateral Lunge2
  • Step to the side  with one foot 2-3 feet
  • Position barbell on your shoulders 
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Stabilize
  • Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
  • DO NOT allow  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
High db balance lateral squat1High db balance lateral squat2
  • 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 to the side with one foot 2-3 feet
  • 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 feet and heesl, 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 times
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Plank on the ball1Plank on the ball2
  • Start by forming a parallel plank position with both feet on the ground and your hands on top of the stability ball, fingers pointing straight ahead, and aligned at the nipple line.
  • Place hands slightly wider than shoulder width
  •  Start position: Extend your arms
  • Holding this parallel position bent your knees  maintaining the plank position.
  • Maintain a flat back and do not allow your hips to sag toward the ground
  • Keep abs, glutes tight, and your hips level with the rest of your body.
  • Do 15 times
  • WATCH VIDEO
One leg squat1One leg squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Raise one foot off the ground, balancing on one leg
  • Stabilize
  • Lower body by flexing at the hips and knee, as though sitting on chair
  • Lower body until thighs are parallel to floor
  • Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight.
  •  Keep weight over the heel, not the toes, and do not allow knee 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 knee stay over the feet.
  • Repeat 12 times with each leg
    WATCH VIDEO
Db Balance lateral Lunge1Db High balance lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • 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 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
Bb reverse Lange1Bb reverse Lange2
  • 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 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. 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
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
Plank_twist1Plank_twist2
  • 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
  • Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
  • Hold  and then return to the starting position and repeat  for 12-15 times
  • Repeat with the other side.
  • WATCH VIDEO

Alt. dm fly on the ball1Alt. dm fly 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: Lie on back on ball and bring the dumbbells to your shoulders.
  • 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.
  • 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
Incline flye on the ball1Incline flye on the ball2
  • Lie on the ball so that the ball is under your upper back. 
  • Drop your hips so that they are only a couple of inches off the floor.
  • 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.
  • WATCH VIDEO