A longevity exercise program.

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The following beginners program is designed to increase muscle and bone mass, increase metabolic rate and decrease body fat whilst incorporating corrective exercises for posture and balance.

Here it is:

Prehabilitation and movement preparation.                
 
1 set of:
 
“Fire hydrant’ (Hip abduction – 4-point position)
8ea
Y- raise on SB
10
Glute bridge
15
Alt leg drops
10ea
Reverse lunge – moving
8ea
Inverted hamstring stretch
6ea
 
Strength circuit.                                                      
 2 sets in circuit fashion:
 
DB press
10
Forward lunge with DBs
10ea
1 arm DB row/1 leg (opp)
8ea
PU on SB
10
Russian twist on SB
60s
 
Regeneration.                                                          
 
Quad/Hip flexor stretch
10x5s holds. C-R.
Foam roller work
60s ea area

Give us a shout if you need assistance performing the exercises correctly or are in need of a personalized goal focussed program.

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