Ten Essential Exercises for Weight Lifters aged 55 and Above

Ten Essential Exercises for Weight Lifters aged 55 and Above
0:00 Intro
0:27 Thoracic and Lumbar Extension. Deadlifts, Rack Pulls, Hyperextensions, Resisted Thoracic Extension, Prone Lumbar Extension, Prone Thoracic Extension, Seated Thoracic Extension
1:26 Scapular Retraction. Isometric. Vertical and Horizontal. Seated Pulley Rows, Pulldowns, Hanging Scapular Retraction, Inverted Rows
3:52 Reverse Flyes. Machine, dumbbells or cables.
4:32 Deep Core Exercises. Abdominal Drawing-in Maneuver (ADIM), Abdominal Hollowing AKA Stomach Vacuums
5:38 Foundational Core Exercises. Abdominal Bracing and Supine Pelvic Tilt
6:26 Hamstrings and Gluteus Maximus Strengthening Exercises. Romanian Deadlifts (RDL), Reverse Hypers and Pelvic Bridge/Hip Thrust
7:15 Quadriceps and Medial Thigh Strengthening Exercises. Wide stance. Squats, Wide Stance Leg Press, Hack Squats.
8:35 Calf Raise. Standing Calf Raise, Seated Calf Raise, Donkey Calf Raise and Calf Press
9:46 Grip Strength Exercise. Farmer’s Hold, Farmer’s Walk, Dead Hangs, Hammer Curls
10:54 Cervical Spine (Neck) Strengthening Exercises. Cervical Retraction, Cervical Extension, Cervical Flexion, Cervical Lateral Flexion and Cervical Rotation
12:34 Disclaimer

Ten More Essential Exercises for Weight Lifters Aged 55 and Above
1) Dumbbell Bench Press and Incline Dumbbell Bench Press
2) Flyes. Dumbbells, Cables and Machines
3) Rows. Variety of angles. Variety of grip widths. Seated Pulley Rows. Machines, Barbells, Dumbbells
4) Overhead Triceps Extension. Supine or Seated E-Z Curl Bar, Cables, Dumbbells
5) Hammer Curls. Straight and across.
6) Shrugs. Upper Traps, Dumbbells, barbell, cables, machine.
7) Lateral Raises. Dumbbells, Cables
8) Oblique Strengthening Exercises: Twists and Raises.
9) Deadlifts
10) Thigh Strengthening Exercises. Leg Press, Squats, Hack Squats, RDL’s, Pelvic Bridge and Reverse Hypers

***Disclaimer: Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional, working with a fitness professional and receiving proper training in the medical profession. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please use nutritional strategies that are designed to work for your individual needs.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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