Sonia's Precision Strength #1

Precision: the quality or state of being precise. The degree of refinement with which a move is performed and marked by precision of execution.

There is nothing unusual about this workout except that it is performed with slow, deliberate, precise motion. This allows every move to focus on full range of motion and precise muscle recruitment. Slow movement not only utilizes the muscles more completely, but it also allows students to concentrate on precise form.

Equipment: heavy dumbbells (the heaviest with which you can complete the 8-12 reps), and a sprie band, or dynaband tied in a circle small enough to offer heavy resistance.

All moves are performed slowly and with control; at least a 4 up/4 down count. Music bpms should be no more than 128. Repetitions are 8x-12x. Work is done with heavy dumbbells unless specified otherwise.

• Supine chest flyes
• Supine chest press
• Side lying abductors: starting position is with band around ankles and top leg lifted until there is no slack in the band. Abductor lift is performed from this position lifting until there is heavy resistance. Return to the starting position. No weights or for a real challenge rest one weight on the thigh.
• Seated adductor lifts: position the band under the left foot and around the ankle of the right foot. Leaning back on the hands or the forearms, but maintaining good spinal alignment, turn the inside of the foot and the inside of the thigh to the ceiling. Leg can be bent as much as 90 degrees. Adduct bringing the leg as high as possible. Repeat left.
• Single arm row on all fours: right side row bringing the hand toward the armpit keeping the upper arm close to the body. Keep the body level and core tight. Repeat left.
• Single arm reverse flye on all fours: right and left.
• Weighted slow squats: with weights hanging by sides use at least a 4/4 count.
• Walking weighted lunges - use 8/8 count. Do all on the right, then all on the left, or alternate the lead foot.
  1,2) step forward right,
  3,4) lunge down,
  5,6) up,
  7,8) step in left.
• Biceps curls or hammercurls
• Lateral lifts, bent arms or straight arms.
• Hamcurls: no weights, band around ankles, stepping out wide enough that you begin with a taut band. Complete all on the right using 4/4 count. Then all on the left.
• Glute squeezes: no weights, band around ankles, extend leg back with toes resting on floor, taut band. Complete all on the right using 4/4 count. Then all on the left.
• Seated row with weights at waist, palms up, tall posture, tight core.
• Supine skull crushers. Tight core, don't allow back to arch, keep elbows above shoulders, bend elbows to 90 degrees. Movement is from elbow to hands only. No movement at the shoulder.
• Bridges - no weights. Begin by curling the tailbone up and slowly lifting each vertebra - keep shoulder blades completely on the floor, neck and upper back relaxed, tight core. Use 8 counts to lift, hold for 8 counts; lower, beginning at the top, reapplying the spine to the floor one vertebra at a time for 8 counts. Do one slow crunch - 8 counts. Option: use 12 counts to lower down and then rest/release for 4 counts.
• Slow bicycles: knees bent at 90, arms either crossed over the chest or behind head with elbows wide.
  1,2) lift center,
  3,4) turn right shoulder towards left knee (elbow should stay wide as it comes toward the knee) as left knee draws in and right leg pushes out,
  5,6) return to center, knees to 90,
  7,8) lower to start

Email any questions, comments, or suggestions.

Sonia

< < Previous Body Sculpting pattern - Next Body Sculpting pattern > >

	Main page - Moves - Videos - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other