Untitled Document

Advanced Program

General Information: Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

PDF (coming soon)

Program Guidelines:
Frequency: 3 x per week
Sets: 3 per exercise
Reps Per Set:
Strength - 6 to 8 reps
Strength and Musculature - 8 to 12 reps
Body Toning - 15 to 18 reps

	Exercise Lunge Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) with your front foot Click Here to see more details about this specific exercise





	Exercise Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at shoulder height and attach each end of the elastic(s) to a handle. Click Here to see more details about this specific exercise





	Exercise Standing Two Arm chest Press (low) Set Up: Secure the elastic(s) to the door with the door anchor at the bottom of the door and attach each end of the elastic(s) to a handle. Click Here to see more details about this specific exercise





	Exercise Stability Ball/Chair Shoulder Press Set Up: While sitting on the physioball secure your feet on the elastic(s) at a little wider than shoulder width apart Click Here to see more details about this specific exercise





	Exercise Overhead Triceps Extension Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Click Here to see more details about this specific exercise





	Exercise Standing One Arm Forward Biceps Curl Set Up: Wrap the elastic(s) once around the foot on the same side of your active arm and the attach both ends of the elastic(s) to 1 handle Click Here to see more details about this specific exercise





	Exercise Standing Ab Twist Set Up: Secure the elastic(s) to the door with the door anchor at stomach height and attach both ends of the elastic(s) to one handle. Click Here to see more details about this specific exercise