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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio – mode must change daily |
|
5 min – moderate intensity |
|
|
6s x 5 BLE |
elevate knees |
|
|
|
x 8 BLE |
range |
1 UE or PVC for balance |
|
|
1 UE or PVC for balance |
x 15 BLE |
add small weight in hand |
arms extended, at wall |
|
x 10 |
|
|
|
|
1 min |
band around hands |
on knees |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Renegade row |
1 min x 4 cycles |
heavy weight, narrow feet |
wide feet |
|
Core bicycle with med ball |
1 min x 4 cycles |
heavier med ball |
no ball |
|
Elevated lunge solues raise |
1 min x 4 cycles |
hold lunge entire time |
not elevated, rise btwn reps |
|
1 min x 4 cycles |
|
DB/KB |
|
|
1 min x 4 cycles |
weight on back |
arms down between reps |
|
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
2 x 30s B |
|
|
|
|
3 x 20 sec |
forward and lateral |
ball on chair |
|
|
30s B |
|
hold on for balance |
|
|
6s x 5 BUE |
|
no contract/relax |
|
|
30s x 2 |
bend over forward |
|
|
|
30s x 2 BLE |
|
standing |
|
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.