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

Tube Squat1Tube Squat2
  • Start by stepping on the tube  with both feet shoulder width apart and hips in neutral position, knees slightly bent
  • Position hands with handles  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
  • Stabilize
  • Lower body by flexing at the hips and knees, as though sitting on chair
  • Lower body until thighs are parallel to floor while holding the tube  at shoulder height.
  • 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
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
Db sumo squat1Db sumo squat2
  • Stand with wide stand  and hips in neutral position, knees slightly bent
  • Grab dumbbell   and hold it in front of you.
  • 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
 One leg tube dead lift1 One leg tube dead lift2
  • 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  head forward
  • Draw abs in, activate glutes
  • Grab the ends of the band in each hand with arms fully extended
  • Raise one foot off the ground
  • In controlled manner, bend from the hip joint (by pushing the hips back ) only slightly bending the knee, unlike when squatting  and low  your torso above parallel to the floor
  • The arms should remain straight. Push with heel return to starting position.
  • Be sure to keep abs and glutes tight at all times
  • Watch for proper knee alignment 
  • Do not let front knee extend  past big toe or deviate laterally or medially
  • Take a deep breath at the start of the movement and keep your chest up.
  • Hold your breath as you lower and exhale as you complete the movement.
  • Repeat 12 times  with each side
  • WATCH VIDEO
Bb Cross lunge1Bb Cross 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
  • Step forward  with one foot 2-3 feet placing back leg in line with front leg (cross step)
  • 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 up on the ball1Push up on the ball2
  •  Place your hands on the top of a stability ball with your knees off the ground and your trunk in a straight line.
  • Start with your arms extended and slowly lower your chest to the ball bending elbows 
  •  Then return to the starting position squeezing the ball and pushing  up with your chest . 
  •  Keeping your body straight throughout the movement 
  • Keep abs and butt tight .
  •  Repeat for 6-12 times 
  • WATCH VIDEO
Db squat from the bench1Db 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 dumbbells and let arms hang down at sides
  • 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

 

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
Russian twist1Russian twist2
  • Sit on your butt draw in abs toward your spine,
  • Holding a medicine ball rotate your shoulders side to side
  • touching the medicine ball to the ground.
  • Use ” tight pants ” technique
  • Make sure you do not feel pain in lower back
  • Repeat 12-20 times
  • WATCH VIDEO
BB front balance lunge1BB front balance 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
  • 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  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
Press on the Disk1Press on the Disk2
  • Place neck and shoulders on a dick
  • Lift pelvis off the floor until the knees, hips, and shoulders are aligned
  • Start with a dumbbell in each hand and arms extended up toward ceiling
  • Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
  • Return to starting position.
  • Be sure to keep abs and glutes tight.
  • Repeat 12 times 
  • WATCH VIDEO