EXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST.
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1 DAY 1. CHEST. AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 CHEST PRESS STANDING SINGLE ARM FLY LYING CABLE PULLOVERS RESISTANCE BAND + STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT RESISTANCE BANDS STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT. NO ELBOW MOVEMENT RESISTANCE BANDS LAY ON FLOOR, HIPS & KNEES BENT. ELBOWS SLIGHTLY BENT, BUT NO MOVEMENT BACK. (UPPER) BENT OVER RAISES RESISTANCE BANDS STRONG RIDGID CORE, STABLE SHOULDER WIDTH FEET PLACEMENT. SLIGHTLY BENT KNEES SINGLE ARM FLY RESISTANCE BAND STRONG CORE, FIRM STANCE & NO ELBOW MOVEMENT (NO BENDING)
2 ADVANCED WORKOUT #1, DAY 1 CONTINUED. PAGE 2 LEGS (LOWER). SINGLE LEG STANDING CALF RAISES BODY WEIGHT STRONG CORE, WEIGHT ON ONE FOOT & STABLE POSITION THROUGHOUT THE MOVEMENT ABDOMINALS. CRUNCHES + TWIST TO KNEE BODY WEIGHT HIPS & FEET ON FLOOR, LIFTING ALTERNATE SHOULDER TO OPPOSITE KNEE PLANKS 1-2 HOLD BODY WEIGHT HOLD STRAIGHT POSITION FOR SECONDS CONCENTRATE ON THE MOVEMENTS AND FEEL YOUR MUSCLES WORKING. DON T RUSH AS QUALITY IS THE KEY. CONTINUE TOMORROW WITH DAY 2.
3 ADVANCED WORKOUT #1, DAY 2. PAGE 1 BACK (LOWER). HYPER EXTENSIONS BODY WEIGHT LOCK BALL INTO HIPS & THIGHS, ENSURE POSITION IS STABLE GOOD MORNINGS RESISTANCE BANDS FEET SHOULDER WIDTH APART. STRONG RIDGID CORE & BENDING AT THE HIPS LEGS (UPPER, QUADRICEPS). SINGLE LEG SQUAT WITH BODY WEIGHT REQUIRES BALANCE AND STABILITY. ENSURE POSITION IS CORRECT BEFORE COMMENCING LUNGES BODY WEIGHT + RESISTANCE BANDS CORRECT STANCE, DO NOT BEND KNEES PAST 90 DEGREES & LOOKING FORWARD WITH STRONG CORE
4 ADVANCED WORKOUT #1, DAY 2 CONTINUED. PAGE 2 LEGS (LOWER, HAMSTRINGS). EXERCISE SETS REPS RESISTANCE WORKOUT TIP LYING LEG CURLS RESISTANCE BANDS HIPS FIRMLY ON FLOOR & BRING HEELS TOWARDS BUTTOCKS LEG CURLS BODY WEIGHT + FIRM POSITION WITH HEELS ON BALL. CONCENTRATE ON STABILITY REPS RESISTANCE WORKOUT TIP FOREARMS. EXERCISE SEATED WRIST CURL SETS RESISTANCE BANDS CONCENTRATE ON ISOLATING THE FOREARM MUSCLES CONTINUE WITH DAY2 Copyright 2009, balls-and-bands-workouts.com
5 ADVANCED WORKOUT #1, DAY 2 CONTINUED. PAGE 3 ABDOMINALS. PLANKS 1-2 HOLD BODY WEIGHT CONCENTRATE ON HOLDING A STRAIGHT FIRM POSTURE FOR SECONDS CONCENTRATE ON YOUR MOVEMENTS & FEEL YOUR MUSCLES WORKING. CONTINUALLY THINK ABOUT YOUR POSTURE. REMEMBER TO BELIEVE IN YOURSELF AND KEEP STRIVING. CONTINUE TOMORROW WITH DAY 3.
6 ADVANCED WORKOUT #1, DAY 3. PAGE 1 SHOULDERS. SHOULDER FRONT RAISES SHOULDER SIDE LATERAL RAISE RESISTANCE BANDS STRONG CORE, ELBOWS SLIGHTLY BENT WITH NO MOVEMENT RESISTANCE BANDS STRONG CORE & FEEY SHOULDER WIDTH APART. ELBOWS SLIGHTLY BENT WITH NO MOVEMENT BICEPS. SINGLE ARM BICEP CURLS PREACHER CURLS ON RESISTANCE BANDS USE A SINGLE BAND PER ARM (DOUBLE THE LOAD) CORRECT STANCE & FIRM CORE RESISTANCE BANDS USE A SINGLE BAND PER ARM (DOUBLE THE LOAD) BE STABLE & CONCENTRATE ON ELBOW FLEXION
7 ADVANCED WORKOUT #1, DAY 3 CONTINUED. PAGE 2 TRICEPS. SINGLE ARM TRICEP EXTENSIONS CROSS BODY TRICEP EXTENSIONS TRICEP DIPS ON RESISTANCE BANDS STRONG CORE, LOCK YOUR SHOULDER & CONCENTRATE ON ELBOW EXTENSION RESISTANCE BANDS SHOULDER WIDTH STANCE, FIRM CORE & LOCK SHOULDER JOINT. ONLY MOVEMENT IS ELBOW EXTENSION BODY WEIGHT ENSURE STABLE POSITION, KEEP HIPS STILL & CONCENTRATE ON ELBOWS & SHOULDERS LEGS (LOWER). SINGLE LEG STANDING CALF RAISES BODY WEIGHT CONCENTRATE ON FULL R.O.M., STRAIGHTENING YOUR FOOT (FULL EXTENSION) BACK TO FULLY BENT (FLEXION), BE BALANCED
8 ADVANCED WORKOUT #1,DAY 3 CONTINUED. PAGE 3 ABDOMINALS. LEG TWISTS BODY WEIGHT KEEP SHOULDERS FIRMLY ON FLOOR, ROLLING YOUR HIPS. CONTROL IS THE KEY PLANK 3 HOLD BODY WEIGHT HOLD RIDGID POSITION FOR SECONDS AFTER COMPLETING DAYS 1 THROUGH 3, HAVE A COMPLETE DAY OF REST (DAY 4) & THEN REPEAT. REMEMBER TO ALWAYS WORKOUT SAFELY AND CHECK YOUR EQUIPMENT BEFORE USE. ENSURE A STRONG FIRM POSTURE THROUGHOUT YOUR MOVEMENTS, AND MOST OF ALL PROVE TO YOURSELF, THAT YOU CAN DO IT COPYRIGHT 2009, balls-and-bands-workouts.com
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