Machine Strength, Mobility, Balance, Coordination, LCHM, HCHM, LLT

Horizontal Loading
LLT
Machine Dual Axis Pulldown – Life Fitness
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
ULT
Standing Calf Stretch
reps 1-2 each
time 20 seconds each
Hold
Set Reps Time Hold
1 1-2 each 20 Seconds Each h:m:s h:m:s
LLT
Squat to Row – Cable
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
ULT
Split Stance Isometric w/left-right head rotation
reps 10 - 20 each leg
Tempo controlled
Stand in a split position with or without balance support and turn your head to the left and right while maintaining balance.
Set Reps Tempo
1 10 - 20 each leg Controlled
LLT
Seated Chest Press Machine
reps 10
load moderate
Tempo controlled
- Horizontal pushing movement. Primarily targets: Chest (Pectoralis major), Secondarily: Triceps - Starting position/Setup: Handles at middle/lower chest height. Arms slightly tucked. (Not parallel with floor) Neutral wrists (In-line with forearms ), thumbs wrapped around bar. - Movement: Push with chest, extending elbows to a soft lock. Return to start with control. Feel stretch in chest at bottom of movement. Pause. Repeat.
Set Reps Load Tempo
1 10 Moderate Controlled
LLT
Machine Reverse Fly [MC]
reps 10-15
load light
Tempo controlled
Set Reps Load Tempo
1 10-15 Light Controlled
LLT
Seated Leg Curl Hamstring Machine – Hamstring Workout
reps 10
load moderate
Tempo controlled
Hamstring
Set Reps Load Tempo
1 10 Moderate Controlled
ULT
Single Leg Balance w/ Self Catch – left/right ball pass
reps 20 each leg
Tempo controlled
Balance on one leg. Toss a lacrosse ball or tennis ball from one hand to the other while following the ball with your eyes.
Set Reps Tempo
1 20 each leg Controlled