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

Bb split squat1Bb split squat2
  • 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
  • Stabilize
  • Step backward with one foot 2-3 feet
  • 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
one arm squat from the bench1one arm squat from the bench2
  • Stand  on a box, platform or step ( between 10 and 18 inches high)
  • Lift one  foot off the box  and move it back ,   balancing on one leg
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbell with one hand  and place it in front of your chest with elbow lightly bent
  • Tighten abs, activate glutes
  • Lower body by flexing at the hips and  knee , as though sitting on chair
  • Move your back  foot as close to the floor as possible , without losing the balance and control
  • Pushing off the heel, raise to starting position.
  • Complete 12 reps before repeating with opposite leg.
  •  WATCH VIDEO
Lateral raise DB1Lateral raise DB2
  • Stand with feet shoulder width apart and hips in neutral position
  • Chest out, shoulders back and head straight forward
  • Tighten abs, contract glutes
  • Grasp dumbbell with an overhand grip (palms down). Arms should hang down at sides with elbows slightly bent.
  • Raise dumbbells to side of body at shoulder height.
  • Keep elbows only slightly bent with pumps pointing down throughout movement
  • Return to start position
  • Keep upper body stable and abdominals tight throughout exercise    by drawing stomach in toward spine.
  • Think about raising elbows not hands.
  • Don’t bent wrists
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
  • WATCH VIDEO
Kneeling push up on med1Kneeling push up on med2
  • Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
  •  Place  one hand on top of the medicine ball; knees on the ground
  •  Start position: Extend the elbows and raise the body off the floor. 
  • Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
  •  Return to the start position by extending at the elbows and pushing the body up.
  • Repeat 12 reps 
  • WATCH VIDEO
Db cross step up1Db 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
  • Grasp dumbbells and let arms hang down at sides
  • 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.
  • WATCH VIDEO
High db squat on the disks1High db squat on the disks2
  • 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
  • Lift chest, shoulders back and tuck chin
  • Tighten abs, activate glutes
  • 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 foot and heel, 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
  • 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
Reverse grip front raise1Reverse grip front raise2
  •  Step onto tubing with  knees slightly bent.
  •  Start position: Grasp handles with a reverse grip (palms up ) and shoulder width apart.
  • Arms should hang down at sides with elbows slightly bent.
  •  Raise handles to front of body to shoulder eyes height  keeping elbows only slightly bent.
  •  Return to start position.
  •  Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.
  • Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
  • Repeat 12 times
  • WATCH VIDEO
One arm shoulder press1One arm shoulder press2
  • Stand with feet shoulder width apart and hips in neutral position
  • Lift chest, shoulders in and tuck chin
  • Tighten abs, activate glutes
  • Position  dumbbells  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
  • WATCH VIDEO
High db balance side step up1High db balance side step up2
  • Stand  in front of  of a box, platform or step ( between 10 and 18 inches high)
  • Position dumbbells at ear level with overhand grip (palms   facing forward) and elbows  forming 90°bent
  • Lift chest, shoulders back and tuck chin
  • Grasp dumbbells and let arms hang down at sides
  • Tighten abs, activate glutes
  • Step up   onto the box with one leg , knee directly over the toes
  • Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
  • 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.
WATCH VIDEO
Bridge on the disk1Bridge on the disk2
  • Lay with your back to the floor with hands at sides, palms on floor.
  • Place heels on top of the disc l with knees slightly bent
  • Tighten abs, contract glutes
  • Pressing with your feet ,Squeeze buttocks and  lift pelvis off the floor until the knees, hips, and shoulders are in a straight line
  • Hold for 1 seconds
  • Do not arch your back. 
  • Slowly lower pelvis to the floor.
  •  Repeat 12-15 times
  • WATCH VIDEO