Sonia's Precision Strength #3

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

This workout 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.

Suggested bpms: 124-128...you may slow it down even more, but do not go over 128. Reps are suggestions and may need modifying for your group.

Equipment: dumbbells heavy enough to fatigue in 16 reps or less, dynaband tied in a circle or a Sprie band, a mat, and a step with at least one riser under each end.

Precise Upper Body Focus

Lying on a mat either on the floor or on the step:

• 8x, flies using an 8/8 count (128)
• 8x, flies using a 4/4 count (64)

• 8x, straight arm pullovers using an 8/8 count (128)
• 8x, straight arm pullovers using a 4/4 count (64)

Seated on the long edge of the step:

• 8x, reverse flies using an 8/8 count (128)
• 8x, reverse flies using a 4/4 count (64)

• 4-8x, triceps dips off the edge of the step-the straighter the legs are the more difficult this is, 4/4 count (64)
• 4-8x, triceps dips with the right foot lifted, 4/4 count (64)
• 4-8x, triceps dips with the left foot lifted, 4/4 count (64)

Stretch the upper body.

Precise Standing Work, Lower Body and Upper Body Focus

Place the dynaband tied in a circle around your ankles (may use a Sprie band)..keep the band on throughout this section:

• 8x, right ham curls using a 4/4 count (64)
• 8x, left ham curls using a 4/4 count (64)
• 8x, right ham curls using a 2/2 count (32)
• 8x, left ham curls using a 2/2 count (32)
• 16x, alternating ham curls right and left, using a 1/1 count (32)

• 16x, overhead presses, 4/4 count (128)

• 8x, squat wide to the right (4), as you lift from the squat bring the right leg slightly across the left leg (4) (64)
• 8x, repeat the squat and lift on the left (64)
• 8x-16x, from a squat position do slow double side steps right and left:
  (1-2) from a squat position step wide to the right so you feel tension on the band,
  (3-4) step the left foot into the right foot,
  (5-8) repeat steps 1-4.
• Repeat this moving left.
• Alternate sides until you have done 4/8 in each direction. (64-128)

• 8x, biceps pushes:
  (1-4) with arms down at your sides and the dumbbells turned away from your thighs push the weight out and away from your body keeping a very slight bend in the elbows,
  (5-8) lower to start (64)
• 4x-8x, biceps push + curl:
  (1-4), do biceps push as above and, keeping arms lifted,
  (5-8) curl the dumbbells to the shoulders,
  (9-12) extend the arms with a slight bend in the elbows,
  (13-16) lower to start (64-128)

NOTE: when executing the biceps push do not push the dumbbells past the shoulders. Always maintain that slight bend in the elbows so that the elbows are always lower than the hands.

• Wall sits for one minute: stand with your back to a wall and feet forward. Slide down the wall until your knees are over your ankles. Hold position. Do not place any weight on your thighs, but you may hold your dumbbells to add to the work load. NOTE: you do not have to go all the way to a 90 degree bend.

• 8x, upright row, squeeze the elbows back, release the squeeze, release from the upright row - each motion gets 4 counts (128)

• 8x, dead lifts, 8 counts down, 8 counts up (128)

• 12x-16x, overhead triceps presses 4/4 counts; begin with the weights lowered behind the head (96-128)

Stretches as desired.

Precise Mat Work

Lying on your left side on a mat on the floor with the band still around the ankles:

• 24x, abduct the right leg, 2/2 count (96),
• 8x, adduct the left leg with a pointed toe, 2/2 count (32)
• 8x, adduct the left leg with a flexed foot, 2/2 count (32)
• 8x, adduct the left leg with a point and a flex, 1/1 count (1-2, up with a pointed toe and down, 3-4 up with a flexed foot and down) (32)

Turn onto your back, knees up, feet fairly close together and toes up:

• 8x, pelvic tilt, lift, squeeze, release (128)
  (1-4) pelvic lift,
  (5-8) lift the hips into a slight bridge and squeeze the inner thighs together,
  (9-12) hold,
  (13-16) release and lower to start.

Turn onto your right side and repeat the abductor/adductor series as above.

May remove the band at this point, although it will not be in the way.

Turn supine, feet flat on the floor, spine neutral, hands in a comfortable position for ab work.

• 4x, ab circles to the right (64)
  (1-4) lift center,
  (5-12) draw a small circle with your torso moving to the right, up, around and back to center,
  (13-16) lower to start.
• 4x, repeat the ab circles moving left first (64)
• 4x-8x, alternate the ab circles right and left (64-128)
*Turn prone, keep the neck neutral, extend the arms and legs in a slight V-shape:

• 8x each side, opposite arm and leg lift, 4/4 count (128)

• 4x-8x, fold the hands one on top of the other and rest the forehead on the hands; move the legs together and lift and lower the legs only, 4/4 count (32-64).

• 4x-8x, keeping the toes glued to the floor place the hands folded at the small of the back. Lift and lower just the upper body keeping the neck in line with the spine, 4/4 count (32-64)

*2x, extend the arms overhead, lift the legs and the upper body together (4 counts) and hold for 8 counts, lower to start (4 counts) (32)

NOTE: arms and legs together is an optional move and should not be used for beginners nor anyone with back issues.

**Stretch and relax!**

Please email any questions or comments. I used this for my own workout earlier today and it wiped me out! All that precision is tiring. hahaha

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