Strength & Stabilize

Strength & stabilize (use 128 bpm music)
Stabilization is the key for all! Tools required: step, heavy dumbbells, light dumbbells, and exertube.

1. Pushups for shoulder integrity

(plank position with hands on platform, -- hands positioned under shoulders)

• While in a plank position with hands on the platform, walk the right hand out 2 counts; walk the left hand out 2 counts (arms are now positioned in right-angles)
• Perform 3 pushups
• Walk the right hand in to starting position 2 counts; walk the left hand in 2 counts
• Perform "tricep" pushups x3
• (Total 32 counts for whole movement)

2. Forearm plank & single leg hip extension

(position body in forearm plank with forearms on platform. You will remain in isometric hold while leg is performing movement)

• Raise right leg 2 back/2 down x4
• Perform 8 singles
• Isometric hold leg for 8 counts
• Pulse 8 counts (stay on single leg)

3. Single leg bridge

(supine on step, off the end -- head & shoulders on step, low back, hips and legs off step, feet positioned hip distance apart on floor) You can use heavy dumbbells or body bar for weight.

• After positioning upper body on step, lower hips to floor and place weight(s) on hip creases. Lift one leg off floor and cross over opposite, keeping hips squared.
• Raise up 2 counts, lower 2 counts. Repeat to suit.
• Continue with single pulses for appropriate reps.
• Repeat pattern or vary your reps.

4.

Repeat forearm plank series (#2) with opposite leg.

5.

Repeat single leg bridge (#3) with opposite leg.

6. Sidelying thigh series

(inner thigh & outer thigh work) Lie in sidelying position alongside step with head resting on arm & opposite arm resting on step -- top leg rests on step with knee bent.

• Lift lower leg 2 up, 2 down (lower to hover point - don't let leg touch floor throughout series) After you have performed appropriate number of reps, move on to the next....
• Double leg raise: top leg lines up over bottom leg 4 counts, then bottom leg raises up to meet top leg 4 counts
• Both legs raise a little higher 4 counts
• Both legs lower to floor 4 counts

(now boths legs are stacked on the floor -- the pattern is now ... Raise top leg hip height 4 counts, raise bottom leg to meet top leg 4 counts, raise both legs higher 4 counts, lower both legs 4 counts. (complete alignment from head to toe is the key -- shoulders and hips stacked)

7. Kneeling overhead press & torso lateral flexion

(heavy dumbbells) Kneel on floor, knees hip distance apart, maintain a rigid torso. Dumbbells begin at shoulders.

• Raise dumbbellss 2 counts up and 2 counts down x2
• (keeping dumbbells on shoulders) Side bend to one side 4 counts, return upright 4 counts, side bend opposite side 4counts, return upright 4 counts. Total: 32 counts

8. Standing turnout balance

While standing/balancing on left leg on step ...

• Abduct right leg 4 counts
• Rotate leg back (from hip -- circle out & back) & then bend right knee 4 counts
• Straighten right leg into hip extension & perform single leg squat with left leg while maintaining hip extension on right leg
  The movement is: 2 down 2 up with left leg while extending right leg 2 back 2 release x2 (16 counts)
• Circle & abduct leg side & returning to start 8 counts.

9. Repeat sidelying series #6 opposite side

10. Kneeling shoulder abduction & knee flexion

(light dumbbells) Kneel on floor, knees hip distance apart, maintain a rigid torso, dumbbells held in hands at side. Make the movement as fluid and connected as possible.

• Lateral raise 2 counts, then move raised arms midline toward the body WHILE hinging the rigid torso at the knees 6 counts.
• Take whole 8 counts to return torso upright and return arms reversing pattern.

11.

Repeat standing turnout balance #8 opposite

12 (exertube) Standing triceps extension

(stagger stance, right foot forward and left foot back)

• Anchor one end of exertube under left foot and hold opposite end in left hand with arm overhead)
• Perform elbow extension in varying reps from slow to singles.

13. Squat down / up with 1-arm lat pulldown

(stand on step near end holding ends of exertube in each hand -- make sure tube is taut)

• Squat down 2 counts and raise arms overhead, when extending body up (2 counts) pull outside arm down (hover outside leg, don't let it rest on step)
• (requires exact cueing, students usually pull down while squatting instead of what I am directing here.)

14.

Repeat standing triceps extension #12 (opposite)

15.

Repeat squat down/up with 1-arm lat pulldown #13 opposite

16.

Heavy dumbbells (on top of step) Alternating rear lunges while performing double arm biceps curl (arms down when lunging and curling when leg comes up)

This is enough for a one-hour class, minus warmup, cooldown & abs. I left out all the technique cues, assuming you already know that posture, spinal alignment, knee tracking, etc. are essential for all exercises. I also left out the # of reps or sets to do. You decide according to your goals.

There you have it!

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