body bar flex for seniors - FitnessFest

EXERCISES
WARM UP
LEGS
1. Seated Roll Down Push with Arm Raises
2. Standing Mermaid Stretch
3. Wide Squat with Chest Press and Rotation – Targets Legs, Chest and Torso Rotators
4. Hamstring Stretch with Knee Lift and Extension – Stretches Hamstrings, strengthens hips and
front of legs
5. Star- Strengthens Front, Side and Back of legs and hips. Challenges Balance
6. Tight Rope- Enhances Gait and Challenges Balance
BACK AND SHOULDERS/CHEST
7. Seated or Standing Back Pull – Targets Upper back and arm muscles and Scapular Retraction
8. Seated or Standing Back Row with Rotation – Targets Mid Back and arm muscles, Horizontal
Adduction of Shoulder Girdle with Rotation
9. Seated or Standing Single Shoulder Raise and Lat Pull with External Rotation – Targets
Shoulders, Back and External Rotators, Biceps and Triceps
10. Seated Shoulder Raise and Side Oblique Crunch – Targets Shoulders and Obliques
11. Standing or Seated Chest Press with Spine Twist – Targets Chest and Shoulder muscles, Torso
Rotators
ARMS/BACK AND OBLIQUES
12. Standing or Seated Bicep Curls – Targets Biceps and Core Muscles in Standing Postion
13. Seated Tricep press – Targets Triceps
14. Standing or Seated Pull Down – Targets Back and Arm Muscles
15. Standing or Seated Oblique Crunch- Targets Oblique and Abdominal Muscles, In standing
position, challenges balance
ABDOMINALS
16. Seated Abdominal Crunch – Targets Abdominal Muscles
17. Supine Abdominal Curl – Bar behind head, knees bent – Targets Abdominal Muscles, Strengthen
Neck Muscles
BACK EXTENSION