Choosing The Appropriate Amount Of Weight And Reps
A full summary of this routine is at the bottom of the page.
1st Sequence:
Multi-Joint Band & Disc Warm-Up
*Do a total of 20 reps of each exercise-switching feet every 10 reps.
*The farther away from the anchor you stand, the more difficult the resistance will be.
10 lat push-downs
10 high bicep curls
10 tricep press downs (you may need to move a little closer to lighten the resistance)
10 rear delt flys
Turn around and begin on new foot
20 chest presses
20 overhead tricep extensions
16-20 truck rotations (Face sideways to the anchor)
2nd Sequence:
Slow And Steady Step-Ups
Sit With 1-Leg & Stand With 2-Legs
Legs/Glutes/Core
Requires a thorough explanation so reference the video above.
Slow and Steady Step-Ups: 5 Reps
Sit w/ 1 leg - Stand w/ 2 legs: 5 Reps
3rd Sequence:
Reverse Lunge-Shoulder Press
Cobra Pushups
Legs/Glutes/Deltoids/Chest/Triceps
Reverse Lunge-Shoulder Press: Hold weights at shoulders and step back onto the ball of the right foot as you bend both knees to 90 degrees; keeping your knee cap lining up wit the middle of your foot. Don't let the front knee exceed the toe; back heel pointing straight up. Extend your arms up overhead as you rise up lengthening both legs. Return weights to shoulders as you bend knees back to 90 degrees, and repeat to complete set. 5-10 Lbs. | 8-16 Reps
Cobra Pushups: Lie on belly, legs about hip-width apart, hips pressing into the ground, hands in line with rib cage right next to your body on the ground and elbows pointing straight back behind you. Contract your biceps in order to keep elbows hugging body. Before pressing into your hands to come up from the strength of your "back-body" as you lift your upper-body to Cobra. Keep shoulders from shrugging up toward ears. Lower down slowly and repeat to complete set.: 10-20 Reps. Note: To prevent shoulder issues, do not press yourself up when your shoulder caps are closer to the floor than your elbows. Use the strength of your core/back to float your upper body shoulders away from the ground before pressing hands into the ground to rise up.
Repeat Lunge Press stepping back with left leg, matching the same amount of weight and Reps. as done 1st time.
4th Sequence:
Goddess Squat -> Bicep Curls
Triceps Dips
Legs/Adductors/Biceps/Deltoids/Triceps
Goddess Squat Bi-Curls: Feet wider than shoulder width apart toes slightly turned out; holding weights between legs with arms extended toward floor. Sit deep into your squat keeping knee pointing over the mid-line of foot, bicep curl as you rise back up. Lower weights back down while sitting back into the squat and repeat.
Tricep Dips: Using Riser: Sit on riser and place hands sung next to your hips, elbows pointing straight back behind you. Keep collar bone broad as you slip your hips off of the edge of the riser and bend elbows to no-more than 90 degrees-lowering hips toward the ground. Press down into the riser to press yourself back up-straightening your arms and repeat10-20 Reps. (Exercise may also be performed on the floor in Reverse Tabletop)
5th Sequence:
Inner-Fire Abs
Abdominals/Core
Air Chair: 10 Seconds
Air Chair Toe Taps
Crocodile Crunches: 10 Reps
Knee Tuck/Extend Crunches: 10 Reps
Bicycles: 20
Closing Stretches
Back/Triceps/Deltoids/Legs-Hips-Glutes/Chest
Hug Knees
Happy Baby -> Straddle
Supine Tricep Stretch - Eagle Arms
Supine Splits
Reclined Half Pigeon
Supine Twist
Low-Back Traction
Summary:
1st Sequence:
Multi-Joint Band & Disc Warm-Up
2nd Sequence:
Slow And Steady Step-Ups
Sit With 1 Leg - Stand With 2 Legs
3rd Sequence:
Reverse Lunge-Shoulder Press
Cobra Pushups
4th Sequence:
Goddess Squat -> Bicep Curls
Triceps Dips
5th Sequence:
Inner-Fire Abs