Workouts & Pain Prevention!

“Double Up Workout!”

Back:

Barbell Row (5×15)

Wide Grip Pull-Ups (3xfail)

Chest:

Bench Press (5×15)

Push-Ups (3xfail)

Shoulder:

Military Press (5×15)

Lateral Dumbbell Raise (3×12)

Bicep:

Barbell Curls (5×15)

Pull-Ups (3xfail)

Tricep:

Skull Crushers (5×15)

Dips (3xfail)

Legs:

Squats (5×15)

Lunges (3x1min.)

 

Presented by: Cody Carlson NCCPT CPT

 

“HOW TO AVOID KNEE PAIN WORKING OUT”

Knees Hurting??
Try strengthening your GLUTES!!  Don’t over do the quads and knees as you are trying to work those legs. Engage more of the Gluteal and hip muscles for less wear and tear on the knees. Grab a trainer and talk “tushie” as you figure out what moves target the biggest muscles you have without causing your knees to hurt.
Exercises To Try:
TRX SQUAT
Hanging(modified) DEAD LIFT
Abductor machine or bandwork
HIP Extension/ GLUTE Press
LEG PRESS positioned high heel
HIP BRIDGING

Presented by Kari Hall