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

Bb overhead squat1Bb overhead squat2
  • Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
  • Place barbell above the head.
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes.
  • Stabilize
  • 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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High db cross step up1High db cross step up2
  • 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 laterally  onto the box with right leg ,(cross step)  knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot
  • 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.
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Straight arms raise above the head 1_ballStraight arms raise above the head 2_ball
  • Lie face down on a stability ball so that the ball is under your chest
  • Grasp weight with both hands
  •  Tighten abs, activate glutes
  • Slowly lift chest up, keeping back and neck aligned
  • Keeping the arms straight  raise them above your head
  • Slowly Return to the starting position moving your shoulder blades
  • Repeat 12 times
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One leg high twist1One leg high twist2
  • Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders. 
  • Tighten abs, activate glutes
  • Once you have maintained your balance then slowly raise the foot  off the floor
  • Now rotate your trunk back and forth brining the dumbell out and up  in front of your face  and keeping one leg off the floor.
  • Remember to rotate shoulders  and not just the arms. To ensure this movement, let head follow arms during rotation. 
  • Continue for 12 times and  repeat with the other leg
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Medicine Ball Balance reverse Lunge1Medicine Ball Balance reverse Lunge2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders back, and tuck chin
  • Tighten abs, activate glutes
  • Place med,ball  or dumbbell in front of your chest  with  elbows slightly bent
  • 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
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
Ball Bulgarian Squat1Ball Bulgarian 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
  • Place your back foot on a ball 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
Upright cabel row1Upright cabel row2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral  position
  • Lift chest, shoulders back, and tuck chin
  • Draw abs in, activate glutes
  • Slightly bent knees and put your weight on the heels 
  • Grab the ends of the band with one  hand , arm fully   extended
  • Pull 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
  • Repeat 12 times
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Cable squat1Cable squat2
  • Anchor tubing around leg of sturdy couch or chair
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Draw abs in, contract glutes
  • Grab the ends of the band in each hand with arms fully  extended
  • Bending at the hips and knees, lower body until thighs are parallel to the ground.
  •  DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
  • Keep weight over the middle of foot and heel, not the toes.
  • Don’t bend your elbows while squatting
  • Return to start position and repeat 12 times
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Lunge+sholder press1Lunge+sholder press2Lunge+sholder 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
  • 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
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 
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