Monday, June 6, 2016

#SelfieSaturday #MotivatedMonday and the Second NO BS Home Edition


It was another week of keep on keeping on around here. My nerve is still bad but I recognize when I am helping and not hurting which is half the game. One way of helping is to do less typing so I figured rather than dottering on about me, I will just make with the next round of NO BS with day two. Hopefully I will be further along on the path to recovery by this time next week.

Have a great week everybody!

Home Gym NO BS Workout Day Two (Core & Legs) BowFlex ...

Crunch (BowFlex Resisted)
60.0 lbs x 12 reps - 80.0 lbs x 12 reps - 100.0 lbs x 12 reps - 120.0 lbs x 12 reps


Spinal Flexion
Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).
Pulley position: Wide or narrow.
Starting position:
• While seated in the 45 degree position, spread the cuffs from the handles and put the arms through, positioning each cuff around the front of the respective shoulder.
• Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor.
Motion:
• Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.
• Slowly reverse the motion returning to the starting position, without relaxing.
Key points:
• Allow exhalation up and inhalation down, don’t exaggerate it.
• Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture.
• Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum is critical.
• This exercise will NOT spot-reduce fat!

Trunk Rotation (BowFlex)
60.0 lbs x 12 reps - 80.0 lbs x 12 reps - 100.0 lbs x 12 reps - 120.0 lbs x 12 reps


Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love handles.” It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper erect alignment.
Pulley position: Narrow.
Starting position:
• Sitting sideways on the bench with one side facing the Power Rods®, grasp the handle closest to you with both hands.
• Raise both arms up to chest level, centered in front of the sternum (breast bone).
• Keep both elbows slightly straight.
• Lift your chest, pinch your shoulder blades together, tighten your abs and maintain a very slight arch in your lower back.
Motion:
• Tighten your entire abdominal area and slowly rotate your rib cage/arms away from the cables (30-40 degrees), as if your were rotating with a rod through the middle of your spine.
• Rotate past midline as far as can be performed slowly and comfortably.
• Slowly return to the starting position.
Key points:
• This is an important exercise, yet it can become high risk if done incorrectly. Keep your chest lifted and always maintain your spine in good alignment with a very slight arch in your lower back.
• Keep your hands centered in front of the middle of your chest (sternum) and your shoulder blades “pinched” together. Insure that all of your motion occurs in the torso.
• Remember, more range of motion is not necessarily better, especially in this exercise. Move only as far as your muscles will take you. Try to eliminate uncontrolled momentum.
• Caution — Do not use heavy resistance for this exercise. Pick a weight that allows you to perform at least 12-15 reps.
• This exercise will NOT spot-reduce fat!

Crunch (BowFlex Oblique Resisted)
60.0 lbs x 12 reps - 80.0 lbs x 12 reps - 100.0 lbs x 12 reps - 120.0 lbs x 12 reps


Spinal Flexion with Rotation
Muscles worked: This exercise emphasizes the side abs (obliques) as well as the upper and lower front abs (rectus abdominus)
Pulley position: Wide or narrow
Starting position:
• While seated in the 45 degree position, bring the left handle to the left shoulder, and then reaching across the chest, grasp and hold with the right hand as pictured.
• Alternative Handle Position: Spread the left cuff from the handle and put the left arm through, positioning the cuff around the front of the shoulder (a one-sided version of the handle position described in the Seated Resisted Abdominal Crunch).
• Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor.
Motion:
• Tighten your abs and move in a diagonal direction, slowly moving your right ribs toward your left hip. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.
• Slowly reverse the motion returning to the starting position, without relaxing.
• After you’ve completed sufficient reps of this exercise, repeat it on the other side of your body.
Key points:
• Allow exhalation up and inhalation down, don’t exaggerate it.
• Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture.
• Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over.
• MOVING SLOWLY to eliminate momentum is critical.
• This exercise will NOT spot-reduce fat!

Crunch (BowFlex Reverse Resisted)
60.0 lbs x 12 reps - 80.0 lbs x 12 reps - 100.0 lbs x 12 reps - 120.0 lbs x 12 reps


Spinal Flexion
Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques).
Pulley position: Narrow.
Starting position:
• With the bench in the flat position, sit facing the Power Rods® and attach both ankle cuffs over the respective ankle.
• Lie flat on your back on the bench with your head facing away from the Power Rods®.
• Bend your hips and knees so that your thighs are resting on your abdominals.
• Reach overhead and grasp the bench.
• Relax your neck.
Motion:
• Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades.
• Slowly reverse the motion returning to the starting position without relaxing.
Key points:
• Do not throw your legs to initiate the motion.
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without exaggerating breathing.
• Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion.

Leg Lift (BowFlex Standard)
4 Sets (No Weight)


Spinal Flexion
Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques).
Pulley position: None.
Starting position:
• With the bench in the flat position, lie on your back with your head toward the Power Rods®.
• Keep your legs straight.
• The amount of bend at the hips based on desired difficulty. Beginners should be fully bent, bringing the legs near the abs. As strength improves the legs can be positioned farther away. DETERMINE THESE POSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE.
• Reach overhead grasp either the bench, or the metal frame, with each hand. I prefer to place my hands under my rear end.
• Relax your neck.
Motion:
• Tighten your abs and slowly lift your legs until they have a 90° angle to the rest of your body.
• Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades.
• Slowly reverse the motion returning to the starting position without relaxing.
Key points:
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down without exaggerating breathing.
• Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion.
• This exercise will NOT spot-reduce fat!

Leg Press (BowFlex Seated)
160.0 lbs x 20 reps - 200.0 lbs x 20 reps - 260.0 lbs x 20 reps - 300.0 lbs x 16 reps


Hip Extension and Knee Extension
Muscles worked: This exercise develops overall lower body pushing strength, primarily emphasizing your knee extensors on the front of your thighs (quadriceps), your hip extensors muscles on your rear (gluteus maximus), as well as on your inner thighs (adductor muscle groups).
Pulley position: Narrow.
Starting position:
• Remove the bench and unlock the rowing seat.
• Sit on the seat facing the Power Rods® with the leg press belt attached and adjusted. Support your feet on the upright pulley frame or foot rests as shown. The belt should be placed around the pelvis, NOT the low back/spine.
• Lift your chest, tighten your abs and maintain a very slight arch in your lower back.
• Slowly straighten your legs, but do not lock your knees.
• You may rest your hands around the sides of the belt, on the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable.
Motion:
• Bend your knees and hips slowly allowing yourself to slide toward the Power Rods®.
• Limit your slide to a position that allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back.
• Slowly return to the starting position.
Key points:
• Generate the force for the leg press by mentally directing your pushing/pressing effort through the lower leg and squarely into the frame of the machine. In other words, push in the direction the calf bone is pointing throughout the motion, rather than just pushing your body backward. This will decrease the shearing forces at the knee.
• Keep your knees pointed in the same direction as your feet. DO NOT let the knees travel inward/closer during the motion.
• Keep your spine in good posture.
• Straighten but do not “lock out” your knees. Keep your quads tightened throughout the entire motion.
• Do not use momentum. MOVE SLOWLY! Do not “launch” yourself when you straighten your knees.

Calf Press (BowFlex Seated)
160.0 lbs x 20 reps - 200.0 lbs x 20 reps - 260.0 lbs x 20 reps - 300.0 lbs x 16 reps


Ankle Plantarflexion (knee stabilized in slight flexion)
Muscles worked: This exercise is great for emphasizing the muscles of your lower leg or calf (gastrocnemius and soleus), which are responsible for raising and lowering your heels at the ankle joint. Strength and power in these muscles are essential for all sports and daily activities.
Pulley position: Narrow.
Starting position:
• Remove the bench and unlock the rowing seat.
• Sit on the seat facing the Power Rods® with the leg press belt attached and adjusted.
• Place the balls of your feet on the upright pulley frame as shown.
• Lift your chest, tighten your abs and maintain a very slight arch in your lower back.
• Push back and straighten your legs (but do not lock your knees) and maintain this position.
• You may rest your hands around the sides of the belt, on the sides of the seat, or you may fold your arms across your chest, whichever is more comfortable.
Motion:
• Slowly press the balls of your feet into the frame and pull your heels toward your knees
• Slowly return to the starting position without relaxing.
Key points:
• Do not lose contact between the balls of your feet and the frame as you push.
• Do not change your hip or knee position, ONLY ankle motion should be allowed.

Squat (BowFlex Barbell)
100.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 260.0 lbs x 12 reps - 300.0 lbs x 8 reps


Knee Extension, Hip Extension, Ankle Plantarflexion
Muscles worked: Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are key to stabilization.
Pulley position: Low pulley.
Starting position:
• Remove the back support and place the seat in free sliding position.
• Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes.
• Sit on the seat facing the Power Rods® and position the bar on the traps (across the shoulders, not on the neck). Maintain a grip on each side of the bar.
• Flatten your back, keep your chest up and position your feet in line with the cable/pulley.
• Place your feet wider than hip width and point your toes outward slightly. Direct the thighs to the same outward angle as the feet.
Motion:
• While keeping your back straight, tighten your abdominals and move to a standing position.
• Keep the pressure through the middle of the arches/feet, not through the toes or heels.
• Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward.
• Lower to approximately 90 degrees at the knees (unless otherwise determined).
• Do not return to the seat until the end of the last repetition.
Key points:
• Keep knees pointed the same direction as the toes.
• Keep the head/neck in line with the trunk.
• Pay close attention to all alignment and stabilization issues on every part of each and every repetition!
• Never attempt to exercise with more resistance than you are physically able to handle. And be sure to properly place the bar in a secure location on your shoulders.

Calf Raise (BowFlex Barbell)
100.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 260.0 lbs x 12 reps - 300.0 lbs x 8 reps


Ankle Plantarflexion
Muscles worked: Gastrocnemius and Soleus are primary movers and the spinal erectors are key to stabilization.
Pulley position: Low pulley.
Starting position:
• Remove the back support and place the seat in free sliding position.
• Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes.
• Sit on the seat facing the Power Rods® and position the bar on the traps (across the shoulders, not on the neck). Maintain a grip on each side of the bar.
• Flatten your back, keep your chest up and position your feet in line with the cable/pulley.
• Place your feet wider than hip width and point your toes outward slightly. Direct the thighs to the same outward angle as the feet.
Motion:
• While keeping your back straight, tighten your abdominals and move to a standing position.
• Using the edge of the platform, place your toes on the platform and your heels on the floor.
• Using control, slowly press upwards at the toes, keeping your legs near straight with a very slight bend in the knees.
• Lower back down until your heels are almost touching the floor again.
• Do not return to the seat until the end of the last repetition.
Key points:
• Keep knees the same direction as the toes.
• Keep the head/neck in line with the trunk.
• Pay close attention to all alignment and stabilization issues on every part of each and every repetition!
• Never attempt to exercise with more resistance than you are physically able to handle. And be sure to properly place the bar in a secure location on your shoulders.

Deadlift (BowFlex Barbell)
100.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 260.0 lbs x 12 reps - 300.0 lbs x 8 reps


Muscles worked: This exercise is very similar to the squat and is also considered a total body exercise. It involves the glutes, adductors, hamstrings and quads – which are primary movers – and the spinal erectors and trapezius, – which are key to stabilization.
Pulley position: Low pulley
Starting position:
• Remove the back support and straddle the rail.
• Use the bar harness to adjust strap length allowing tension at the appropriate depth. This will require experimentation. Increase depth slowly according to your ability, knee conditions, etc. Most orthopedists recommend that healthy knees not go any lower than a 90 degree angle (between the thigh and calf) when using extra resistance. Many people go lower for their goals, but this dramatically increases the risk to the knee cartilage and increases the probability of degenerative/arthritic changes. To go lower than the harness allows, connect the cable snap hook directly to the D-ring of the bar.
• Position your feet in line with the cable/pulley.
• Place your feet shoulder width or wider and point your toes outward slightly. Direct the thighs to the same outward angle as the feet.
Motion:
• Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward.
• Lower to approximately 90 degrees at the knees (unless otherwise determined).
• Grasp the bar with an overhand grip and slowly stand erect maintaining the alignment as indicated.
• Keep the pressure through the middle of the arches/feet, not through the toes or heels.
• Slowly lower to the predetermined range, maintaining tension from the cable.
Key points:
• Keep knees pointed the same direction as the toes.
• Keep the head/neck in line with the trunk.
• Pay close attention to all alignment and stabilization issues on every part of each and every repetition!
• Never attempt to exercise with more resistance than you are physically able to handle.

Deadlift (BowFlex Barbell Stiff Leg)
100.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 260.0 lbs x 12 reps


Hip extension
Muscles worked: This exercise emphasizes and develops the hamstrings and glutes, while requiring the spinal erectors to stabilize.
Pulley position: Low pulley
Starting position:
• Remove the bench and stand on the platform facing the Power Rods®.
• Grasp the bar with an overhand grip approximately shoulder width.
• The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion.
• Do not lock your knees. Position them either nearly straight or very slightly bent.
• Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
Motion:
• Maintaining your knee position, slowly bend forward at the hips by moving your butt backwards. It is critical that you keep the “chest out/up” and do not allow it to “cave in,” an indicator that your back is rounding.
• Stop as your hamstrings begin to get taut and before your back begins to round.
• Concentrate on tensing the hamstrings to pull you back up to the starting position.
Key points:
• Your torso should move from vertical angling forward — toward horizontal —-without rounding, slouching or otherwise losing “flat” postural alignment.
• Keep knees slightly bent.
• Move only as far as you can go correctly!

Leg Extension (BowFlex Seated)
100.0 lbs x 12 reps - 160.0 lbs x 12 reps - 200.0 lbs x 12 reps - 230.0 lbs x 12 reps


Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.
Pulley position: Leg extension/ Leg curl attachment.
Starting position:
• Sit on the seat facing away from the Power Rods® with your knees near the pivot point and the lower roller pads on the front of your shins/ ankle (see picture).
• Position your thighs at hip width pointing your knee caps straight to the front.
• Grasp the sides of the seat.
• Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion:
• Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up toward the ceiling (not turned outward).
• Then slowly return to the starting position keeping tension in your quads during the entire movement.
Key points:
• Use slow controlled motion. Do not “kick” into extension.
• Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.