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Women in Motion Strength Training

Women in Motion Strength Training. Julie Hansen, M.S., R.D. Circuit. Pushups Abdominals Back rows Squats Triceps kickback Biceps curl. Standing hip abduction Hamstring curl Calf raises Duck walk Stretching. Pushups. Wall Knees on Floor Why? Strengthens triceps, chest, back.

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Women in Motion Strength Training

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  1. Women in Motion Strength Training Julie Hansen, M.S., R.D.

  2. Circuit • Pushups • Abdominals • Back rows • Squats • Triceps kickback • Biceps curl • Standing hip abduction • Hamstring curl • Calf raises • Duck walk • Stretching

  3. Pushups • Wall • Knees on Floor • Why? • Strengthens triceps, chest, back

  4. Repetitions and equipment • 15-20 repetitions • 2-3 sets • Tubing (http://www.spriproducts.com/) • Weights • Fitball

  5. Abdominals • Sit-ups • Fitball • Mat WHY? • Core strengthening • Relieve back pain • Support while walking

  6. Back rows • Weights • Tubing Why? • Upper back • Support, improve posture

  7. Squats • Fitballs WHY? • Strengthens gluts, quadriceps, hamstrings

  8. Tricep kickbacks • Weights • Tubing WHY? • Strengthen and tone the back of the arm!!! Whoohooo!!

  9. Bicep curl • Weights • Tubing Why? • Strengthens and tones front of the upper arm

  10. Standing hip abduction • Tubing • Why? • Strengthens the outer hip muscles and promotes stability when walking

  11. Hamstring curl • Tubing • Or body weight Why? • Strengthens back of the legs, help support back

  12. Calf raises • Body weight Why? • Strengthen calf muscles used for walking

  13. Duck walk • Body weight Why? • To balance calf strengthening • Help prevent shin splints

  14. stretching • Hamstring • Calf • Quadriceps • Shoulder • Back

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