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Old Fri, Jan-20-12, 16:00
gonwtwindo's Avatar
gonwtwindo gonwtwindo is offline
Senior Member
Posts: 6,666
 
Plan: General Low Carb
Stats: 164/162.6/151 Female 5'3"
BF:Sure is
Progress: 11%
Location: SoCal
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NEW MASTER

First thing.:


Torso Track (50)

CM PT home exercises:

WigWags (2 minutes total)
Periformis Stretch (60 secs ea. side)
Hamstring stretch (60 secs ea side)
Pelvic Press/Double March (15)
Side Planks (10 )
Planks (10)
Calf Stretch (1 min, 2x)

Los Al PT home exercises:


Bridges (2 sets of 10 w/4 second hold)
1/4 Curls (2 sets of 10)
Child Pose (30 sec x 2)
Hip Stretch (30 sec/side)
Pendulum (10 each side w/a 5 second hold)
Squats (2 sets of 15)
Lunges (10 per side)
Sit-to-stand (2 sets of 10)
8 lb. weight curls w/wall squat, both arms at once (2 sets of 10)
Blue Ribbon Pull downs (10)
Weighted Pushes (2 sets of 10)
Weighted Pullbacks (2 sets of 10)


My own Floor exercises:

Elbow Squats (20)
Mr. Sandman (20)
Barbies (15)
Wings w/5 lb. (15)
Up Lifts w/5 lbs. (15)
Elbows Up w/5 lbs (15)
Side Leg Lifts (10 per side, arms stretched)

At-gym PT exercises:

Supermans (15)
Ball Leg Curls (10)

My own Gym exercises:


Leg Press on #5 (2 sets of 10)
Pull-downs on #5 (2 sets of 10)
Stationary Bike (15 minutes)

Brisk Walk: 2 walks (total: 1 hr. 15 minutes)

Around sundown:


Torso Track (50)
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