This is the last day of the "Refine" Program, which rounds out the week as well. This video is centered around core training with some of the abdominal exercises also choreographed to train elbow flexion. Bodyweight and dumbbells will be leveraged as resistance. You will need a chair to create s...

On the fourteenth day of the "Refine" Program, the focus is the muscles of the glutes and hamstrings, which often work together. Bodyweight and dumbbells will be leveraged as resistance, and a chair will help give us support as well as provide variety. The goal of this workout is to introduce mu...

On the thirteenth day of the "Refine" Program, the focus is the muscles of the back and shoulders groups, which often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dumbbells will be leverag...

On the twelfth day of the "Refine" Program, the focus are the triceps and chest muscle groups, both of which are pushing muscles that often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dum...

On the eleventh day of the "Refine" Program, the focus are the quadriceps and calves, both of which are highly involved in actively fighting gravity and pushing away from the ground. The stability ball will help make some of these exercises possible, offering versatility in body positioning and s...

On the tenth day of the "Refine" Program we are jumping back into the upper body with complementary back and biceps focused training using the stability ball and dumbbells. We will train the powerful back muscles in some rowing variations and core stabilization. Experience a full biceps trainin...

On the ninth day of the "Refine" Program we are moving into some of the most effective hamstring and glute exercises using the stability ball and dumbbells. The ball actually creates an opportunity for the joints to be supported in many of the exercises. Not only that, the ball provides resista...

On the eighth day of the "Refine" Program we are moving into the upper body with the muscles of the chest and shoulder areas. The stability ball will open up all kinds of variations in body position and stabilization requirements to help you get more from the workout. The goal of this workout is...

On the seventh day of the "Refine" Program we are moving into the triceps and core. If you do not have a chair, any household prop will work. The elastic-free weights combination of resistance training allow for many different training positions. As an MAT Specialist, I can definately say that...

On the sixth day of the "Refine" Program we are moving into the hips and thighs. These large muscle groups fight gravity and help us to absorb ground forces. I had fun with this routine and I hope you will too! There are some fun balance exercises peppered in with some knee-friendly compound m...

On the fifth day of the "Refine" Program we are moving into the shoulders. Shoulders are so dependent on muscle balance and stregnth so that we can perform daily activities and participate in various activities. The goal of this workout is to introduce multiple exercises for each at various join...

On the fourth day of the "Refine" Program we are moving into the core with targeted glutes, hamstrings, abs, and back exercises using the stability ball and dumbbells. You will notice that the ball provides resistance in both the concentric and eccentric phases of the contraction. The goal of t...

On the third day of the "Refine" Program we are moving into the upper body with the "pushing" muscles of the chest and triceps areas. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle...

On the second day of the "Refine" Program we are moving into the upper body with the "pulling" muscles of the back and biceps areas. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle...

In the first day of the "Refine" Program focuses on large areas of the body, the quadriceps and the hamstrings. TThe goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth.

Tools us...

This is our final workout #15 with a full body routine of abduction and adduction. This is a multi-joint workout and we will be exerting a lot of energy today! We will begin at the wall with some wall squats, then moving away from the wall for some other squatting variations to target inner/ou...

On day 14 we will be incorporating lateral flexion for the hips and lower leg & foot as well as the influences at the knee. You will get a chance to repeat and hone some of the isometrics from Day 13 in this series so that you can perfect these! The beginning of the routine includes some standi...

On day 13 we will be incorporating lateral flexion for the total body. You will get a chance to repeat and hone some of the isometrics from Day 12 in this series so that you can perfect these! The beginning of the routine includes We will be using isolated and integrated isometrics for this rou...

On day 12 we will be progressing further into the hips. You will get a chance to repeat and hone some of the isometrics from Day 11 in this series so that you can perfect these! The beginning of the routine includes an isolation exercise, non-weight-bearing, to target the longissimus, multifidu...

On day 11 and the next four workouts, we will target lateral flexion. This is called the "frontal" plane of the body. We begin with a core workout to establish trunk stability for the rest of the series. We will be using isolated and integrated isometrics for this routine. Even though certain...

On day 10 we are moving our focus to the lower body, particularly the muscles that extend the hip and plantar flex the ankle. We are targeting muscles like the glutes, hamstrings, and calves. This workout is geared towards the muscles that keep us upright. We will be using isolated and integra...

On day 9 we are moving our focus to the lower body, particularly the muscles that flex the hip and dorsiflex the ankle. We are targeting muscles like the hip flexors, shins, and quadriceps. This workout is geared towards the squat. We will be using isolated and integrated isometrics for this r...

On day 8 we are moving our focus to an opposing skill from day 07, called shoulder extension, or reaching back, combined with spinal flexion. This is an area that commonly causes neck and shoulder discomfort. Some of the isometrics will be isolated, focusing on one joint motion at a time. Oth...

On day 7 we are moving our focus to a particular skill that we all need to be able to do, which is shoulder flexion, or reaching overhead. This is an area where people are very vulnerable to becoming injured. Some of the isometrics will be isolated, focusing on one joint motion at a time. Othe...