12/02/13 Dave, Great start today! Here is what we did this morning: 1. Head to Toe Warm-Up - 10 minutes Goal of the warm is to get you body temperature up and increase your mobility. I also use it as a movement assessment. I didnt any identify any significant dis-function that will cause me to make modifications in your program. You have good upper body mobility. We need to address your hip mobility and strength. The warm up also really helps to address hip girdle strength and function. 2. 15/45 4 round (20 minute) 5 exercise circuit. Step back lunge right Step back lunge left Hip hinge with dumbbell resistance Double dumbbell row Swiss ball dumbbell bench press with glut bridge emphasis The above work out really hits all the big muscle groups down to the smaller groups in defending order. It also hits the primary movement patterns for the upper and lower body. We will progress as you get to know the movements by increasing the number of repetitions you are able to get in the 15 second time period. We will then increase the resistance. The next progression is going to a 20-40 work to rest ratio with the rounds staying the same. Our next resistance sessions will be on Wednesday and then Friday. Everyday we are going to try to get 20-40 minutes of steady state aerobic done. Remember you should be able to hold a conversation while engaged in whatever you choose. Bike, walking, whatever the weather will allow. This is the first steps in a long journey that has no end point. This is adapting a new life style to yourself. Keep your food log this week with estimated portions and times your eating. You are very knowledgeable and motivated which makes my job a lot easier. Have a great day. Remember water two glasses with every meal. Half your weight in ounces everyday as a baseline.
Posted on: Mon, 02 Dec 2013 16:23:40 +0000
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