Reminder, no class this coming Monday, September 4 due to the holiday.
Strength Focus
Squat Day
California Front Squat 3 sets of 10 with PVC
Dumbbell Front Squat 3 sets of 7 with an RPE of 6 out of 10
Then 2 sets of 5 with an RPE of 8 out of 10
Conditioning Workout
Walk/Run 100 m
20 KB Swings
20 Squats
Walk/Run 100m
15 KB swings
15 Squats
Walk/Run 100m
10 KB Swings
10 Squats
Walk/Run 100m
5 KB Swings
5 squats
Strength Focus
Barbell Sumo Deadlift 5 sets of 5 reps, working to RPE of 8 out of 10
Conditioning Workout
10 minutes of:
3 Sumo Deadlifts
6 Push-ups
9 Kettlebell Swings
1 walk of gym
Since our class of FUN and GAMES was so popular, we will be repeating the Deck of Cards workout. Those that were in class loved it and many people missed it so we will have some fun with it again today!
Pizza Delivery Game to warm-up
Strength Focus
Deadlift 5 sets of 5 reps
Bird-Dog Progressions
Conditioning Workout
Game – Deck of Cards
In teams of 3, each team will have their own deck of playing cards.
Person A: KB hold
Person B: Farmer Carry 1 length to deck of cards, then draws a card and performs the number of reps on the card for the following suit on the card
Hearts: Squats
Clubs: Step-ups
Spades: Push-ups
Diamonds: Lunges
Then Farmer carry back to start
Person C: Resting
Players then rotate positions.
Note if anyone draws a Joker: everyone does 1 burpee
Strength Focus
Single Arm Dumbbell Row 3 sets of 10
Bulgarian Split Squat 3 sets of 10
Conditioning Workout
In partners, complete 15 min of:
3 Ring Rows or scaled pull-up
6 Push-ups
9 Squats
Posture Training
Spinal Unloading
Head Press 3 sets of 3-5 sec holds
Shoulder Press 3 sets of 3-5 sec holds
Thoracic Lift 3 sets of 3-5 sec holds
Wall Sit
We all have a natural curve to our upper back or Thoracic spine. As we age, it is not unusual to see people develop an increased rounding of their upper back. This comes in part from daily routines that may involve sitting at a desk or a computer for many hours, a sedentary lifestyle and activities like yard work and caring for a young family take their toll on our posture over time.
As we age our back muscles become weak and if this combines with decreasing bone density, spinal fractures may result, greatly increasing the rounding of our upper back. The more we bend or slouch forward, more pressure is put on the front of our Thoracic Vertebrae, increasing the risk of fracture.
Posture Training may prevent the development of a “humped” or rounded back and improve your posture. Posture training emphasizes neck, back, and shoulder position, ensuring proper alignment of the spine. As the back muscles become stronger, good posture becomes easier to maintain.
Posture Training is inherent in all of the exercises we perform in the Fit for Life class. Every exercise requires us to maintain a tall spine and an engaged core to support our body through the movement. In addition, Spinal Unloading exercises and Back Extensor exercises are often included in our program to strengthen the spinal erector muscles and improve our posture. See the blog post from this past May for more on these exercises.
As we go about our daily routine we should be conscious of our posture and do our best to correct ourselves. When we are lifting and moving about in our daily lives we need to remember to maintain our “Tall” spines. Routinely performing Spinal Unloading and Back Extensor exercises should be part of our morning and nighttime routines. Spending 3 – 5 minutes daily on these exercises is part of the recommendations of Osteoporosis Canada.
Warm-up
Today we will warm-up with agility and balance work involving the agility ladder and mini hurdles.
Strength Focus
Box step overs 3 sets of 10 reps
Add load if feeling balanced and stable.
Sumo Deadlifts 3 sets of 10 reps
Conditioning Workout
16 minute EMOM
Min 1 8 calorie row
Min 2 15 KB swings
Min 3 15 lateral box step overs
Min 4 30 sec plank hold, 30 sec rest
The risk of falling increases with age and is greater for women than men. Annually, falls are reported by one-third of all people over the age of 65. Two-thirds of those who fall will do so again within six months. Falls are the leading cause of death from injury among people 65 and older.
One reason seniors fall is due to not lifting the feet when stepping. Failing to lift your feet when stepping can easily result in a trip and fall.
Therefore it is important to perform exercises that improve balance and coordination to reduce falls and fractures. Osteoporosis Canada recommends older adults perform 10 – 20 minutes per day of balance training. Balance training can be simple things added into your daily routine like standing in one spot holding a posture, shifting weight between heels and toes while standing, or standing on one leg.
In our class, we incorporate balance training it our weight-bearing and strength training exercises on a regular basis. When we work on lunges, Bulgarian split squats, and our pistol squat progressions, we are challenging our balance as we increase our strength. More specific balance training is also often incorporated into part of our warm up programming when we work with the agility ladder and mini hurdles, and obstacles like cones and boxes.
Reminder that there will be NO CLASS on Monday August 7 which is a holiday.
Fun and Games Day
We will start today with a game for a warm-up and finish with a team game for our workout – prepare to have some fun!
Strength Focus
Front Squat Progression 3 sets of 3 reps with a 3 sec pause at the bottom of the squat – use very light weight for your load. Focus on keeping spine tall. RPE should be 5 or 6 out of 10.
Goblet Squat 5 sets of 5 reps, progressively loading to RPE of 8/10
Conditioning Workout
Game – Deck of Cards
In teams of 3, each team will have their own deck of playing cards.
Person A: KB hold
Person B: Farmer Carry 1 length to deck of cards, then draws a card and performs the number of reps on the card for the following suit on the card
Hearts: Squats
Clubs: Step-ups
Spades: Push-ups
Diamonds: Lunges
Then Farmer carry back to start
Person C: Resting
Players then rotate positions.
Note if anyone draws a Joker: everyone does 1 burpee
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