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LS FITNESS TRAINING

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Cynthia

Exercise Program

Day 1

Neck strength, roll downs and the hundred

Gps rotation arm warm ups- optional

Falciforme warm ups- optional

Wrist warm ups- holding arms delts- optional

Rope with backwards and forwards movements progression

Weighted rope wrist work

Downward dog and push ups

T7/T8 ELDOA

Day 2

Marches with breathing- optional

Glute med pilates side kicks, tfl and psoas kicks

Rhomboids head turned- squeeze and push apart

upper abs strength

Wrist warm ups- holding arms delts- optional

5 pt decoaptation shoulder exercises

Lat and tricep pulls with orange band

Arm strength orange band boxing

Day 3

Childs pose back of body breathing- use band

Upper body spine warm ups

Gps rotation arm warm ups- optional

Falciforme warm ups- optional

Private video

Bird dog- back extensors with upper body work

Standing roll downs into push ups

Day 4

Marches with breathing- optional

Big and little toe strength and towel exercise

Lower abs

circulatory workout- toe flexors and extensors- optional

Squats push knees forwards and keep weight back

Weighted rope wrist work

Clock lunges- front and side

Obtorator into piriformous into hamstring stretch

Before Bed

Childs pose back of body breathing- use band

Travel Series

Belly and chest breathing

5 pt decoaptation shoulder exercises

Levator scapula arms down

Squats facing wall- upper back focus

Psoas hip flexor stretch

Sitting twist GPS stretch

L1/L2 eldoa focus on back forwards and rib cage relationship

Legs on the wall

Goals 2025

1. Posture

- Focus our efforts on neck and upper back posture
- Add in more global movement to challenge how our body organizes its posture (ensuring correct functional movement in everyday activities).BIking/walking/gardening/qi gong/ropes/weights.

5. Long Term Aging Goals

- Ability to do activities you enjoy for long periods of time without injury or discomfort
- gardening
- walking
- Maintain mobility so can always get down and up off the ground
- need to maintain good mobility in ankles, hips, and back
- Grip strength and carrying heavy things when needed with out issue
- maintain good mobility and strength in the upper body and neck so the nerves in that feed the arms and hands can work well
- maintain work with weights and upper body strength
- Balance

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