SMG Week 9 Strength, Power, Recovery week
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Working Block
Horizontal Loading
SMG Glutes & Guns!
Circuit
x 1
This strength workout for an older adults focuses on Glutes and Guns.
LLT
SMG. SLB dead lift
reps
10
0
Tempo
controlled
Rest
reps
10
0
Tempo
controlled
Rest
Stand on L side of chair, R hand on chair, 1 wt. in L hand. Hinge fwd and return, w/ L arm hanging down.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | (h:m:s) |
UMT
SMG. UMT squat
reps
10
Tempo
controlled
Rest
reps
10
Tempo
controlled
Rest
Push hips to R or L corner while squatting down
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | (h:m:s) |
LLT
SMG. LLT Biceps curls
reps
10
Tempo
controlled
Rest
reps
10
Tempo
controlled
Rest
Keeping torso facing straight ahead, do curls to front, corners, sides. In sync and out of sync.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | (h:m:s) |
LMT
SMG LMT upper cuts
time
10
Tempo
controlled
Rest
time
10
Tempo
controlled
Rest
Let body rotate as you do quick, powerful upper cuts
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 10 h:m:s | Controlled | (h:m:s) |
ULT
SMG. Hinged step ups
reps
10
Tempo
controlled
Rest
reps
10
Tempo
controlled
Rest
R foot stays on step. L foot starts on floor. Hinge at hips, position as the L foot steps up on the step, standing tall, and returns to floor. Hinge again as foot comes back to the floor.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | (h:m:s) |
reps
10
Tempo
controlled
Rest
reps
10
Tempo
controlled
Rest
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | (h:m:s) |
time
10
Tempo
controlled
Rest
time
10
Tempo
controlled
Rest
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 10 h:m:s | Controlled | (h:m:s) |
LMT
SMG LMT biceps reaches
time
10
Tempo
controlled
Rest
time
10
Tempo
controlled
Rest
Alternate reaches to front, corners, sides. Hips move TP w/ corner reaches and FP w/ side reaches.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 10 h:m:s | Controlled | (h:m:s) |
use lighter weights
SMG Deceleration Drills
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These 8 drills are designed for Jane, my wonderful 74 year old client that is very motivated to prevent falls. There are two drills per quadrant, and I'm "pretending" that we have already practiced acceleration drills for the past month to prepare her joints, muscles, skin, fascia, and nervous system for these more challenging drills.