Purpose:
To build the strong stabilizing muscles in the lower & upper body. Joint Integrity will help you build a strong foundation in which you can build a strong monument.
Guidelines for Workout:
Perform these movements 2 times per week or infuse right after your warm-up and before your strength workout.
This program may take you between 20-40 minutes total. Depending on your fitness level, coupled with a solid Dynamic Warm-up, this program may be your entire workout
Optional Fitness Tools:
Xercuff, Airex Balance Pad, Sport Cord, Medicine Ball
Directions for Workout:
General Warm-up 5 minutes (skipping rope, jogging, etc.)
Dynamic Warm-up 10 minutes
Superset the following stations until all sets and reps are completed within a station. Than proceed to the next station and exercises. For example, you will do one set of the exercise in the left column and proceed to the exercise in the right column. Go back to the exercise in the left column and repeat back and forth for the desired number of sets. If there is no superset, just complete the desired number of sets & repetitions.
1. Dirty Dogs--------------------------------------------3 way pushups
2 x 15 each leg 2 x 10 each hand position
2. Horse Back Riding-------------------------------------Bird-Dog & Rotates
2 x 10 forward/backward 2 x 15 each side
3. Balance Touches on Airex Pad (Barefoot)
2 x 15 per leg
4. Balance Reach Forwards on Airex Pad (Barefoot)
2 x 10 per leg
5. Sport Cord Exercises
a. Internal/External Rotation 2 x 15 per side
b. Scarecrows 2 x 15 c. John Travoltas 2 x 10 per side
6. Med Ball Work into a Wall
a. elbows wide 1 x 30 seconds
b. elbows narrow 1 x 30 seconds
c. 1 arm toss 1 x 30 seconds per side
STRETCH –Minimal 10 minutes
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