#5 Two PTs Walk Into a Garage
Week 5 was focused on deep hip and core with a bit more balance work with single leg exercises. Earlier in the week, I was down with the stomach flu and then 2 days later, both kids had it. So this was a good way to focus on those core muscles that were traumatized earlier in the week.
We also worked in some shoulder stability work and my mom adjusted to reduce overhead load because her rotator cuff on one of her shoulders is a bit bothersome if she does a lot of load. We are working on this to get her back and smaller shoulder muscles stronger.
Reminder – the fancy equipment isn’t needed and can be replaced by anything you have around the house.
Workout #5
Tools:
BOSU ball
Step
Kettlebell
Dumbbell
Heavy loop band
Sets & Reps:
45 seconds for each exercise
3 repetitions of each round
About 30 minutes to complete 2 rounds
Round 1:
1. Rotation Step up
2. BOSU chest press
3. Banded ski jumps/hip drive
4. Single leg deadlift single arm row
Round 2:
1. Bicep curl to overhead press in kneeling
2. Toe tap side shuffle
3. High pulls with weight
4. Hover squats
All workouts are focused on bone health by moving in all directions with varying loads, recovery between sets while focusing on core, hips, and shoulder stability in every direction.
