Leverage your Body's Strength

  • Body Leverage Training
  • Method
  • Equipment
  • Food for Thought
  • Animal Flow
  • BYOPT
  • Training with Aron

Colt and Aron’s Away Program for the Stephens Fitness Center

Strength 

Perform two sets of the following exercises. Choose only one version of each numbered item–it should be challenging enough to cause fatigue without poor form or failure.

Knee BridgeProne Bridge
1) Plank  • knees down OR full, 30 to 60 second hold


2) Bird Dog  • 10 reps right / 10 reps left

photos/knee-push-up.gif

photos/push-up.gif

3) Modified Push-Up  • choose one of the above

Image result for ace glute bridge
4) Floor Bridge  • 15 reps

Image result for single leg raise
5) Single Leg Raise  • Left 15 reps / Right 15 reps

Image result for rear delt band pull
6) Rear Delt Band Pull  • 10 reps

Lying Hip Abduction
7) Single Leg Lateral Raise  • 15 left / 15 right

Image result for single leg balance
8) Single Leg Balance  • 10 seconds left / 10s right


9) Squat (Assisted OR full body weight) • 10 reps


10) Reverse Lunge  (assisted OR full weight) • 5 reps left / 5 reps right

Stretching

Hold each stretch 2 times for 30 seconds from a supine position.


Hamstring • (2 x 30 sec Left / 2 x 30 sec x Right)

Image result for supine single knee tuck stretch
Single-leg knee tuck • (2 x 30 sec Left / 2 x 30 sec Right)

Image result for supine wall butterfly
Piriformis • (2 x 30 sec Left / 2 x 30 sec Right)

Butterfly
Butterfly (Groin / Inner Thigh)


Kneeling Hip Flexor Stretch  • (2 x 30 sec Left / 2 x 30 sec Right)

 

  • Get in Touch!

    Ewing, Princeton, and Lawrenceville locations available (map)

Talenfeld.com    |    Message Aron    |    © 2023 Aron Talenfeld