ANTI-AGING STRENGTH TRAINING FOR LEAN MUSCLE, MOBILITY & METABOLISM BOOST

Average Weekly Training Hours 02:33
Training Load By Week
Average Weekly Training Hours 02:33
Training Load By Week

Coach Heather Casey, CSCS, USA Triathlon Level 2 Coach and Ironman Certified Coach designed this highly effective 4 week program for anyone wanting to get an edge on anti-aging!

Benefits of this program:
Improved lean body composition
Add strength
Increased mobility and range of motion
Metabolism boost
Injury prevention
Stress Management

Coach Casey designed this program with plenty of focus on mobility, hip and core strength plus the added benefit of plyometric mini sessions once a week. Short duration plyometric sessions are proven to increase bone density, improve metabolic performance and lean body composition. Plyometric sessions can be modified to an appropriate level for anyone using Coach Casey’s guidelines in the program using lower impact versions both at home or using a pool.

Equipment:
Exercise or yoga mat
Mini band
Light to moderate weight dumb bells
Balance Pad or BOSU

Overview of program: https://youtu.be/QOka6K9K4-U

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/team-memberships

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 1
0:25:00
Hip & Spine Mobility

FOAM ROLLING WARM UP: (10 min)
- Foam rolling prior to any mobility or strength session warms the muscles and begins releasing tight fascia to properly prepare your body for optimal results from your session.
https://youtu.be/5ShllEM8_gk
___________________________________________
HIP MOBILITY: (10 min)
Use a balance pad such as an Airex brand balance pad or a folded towel for cushioning the knee during the following series of hip mobility.
- HIP FLEXOR STRETCH
Kneel on a mat and bring your knee up so the bottom of your foot is on the floor.
Extend your left leg out behind you so the top of your foot is on the floor with your toe tucked under.
Shift your weight forward while keeping your chest tall until you feel a stretch in your hip.
Hold for 15-30 seconds, then repeat for your other side.
https://youtu.be/yE5lEVZVKks

- HALF KNEELING HIP MOBILITY CIRCLES:
Kneel on a mat and bring your knee up so the bottom of your foot is on the floor.
Extend your opposite leg out behind you so the top of your foot is on the floor with your toe tucked under.
Keeping your chest tall with shoulders stacked over hips.
Using an imaginary line with your hip joint being the center of an axis circle in 10 repetitions clock-wise then counter clock-wise.
Repeat on the other side.
https://youtu.be/BCJdUfmgmUw

- HALF KNEELING PSOAS STRETCH:
Kneel on a mat and bring your knee up so the bottom of your foot is on the floor.
Extend your left leg out behind you so the top of your foot is on the floor with your toe tucked under.
Tuck your tailbone while keeping your chest tall until you feel a stretch through your psoas.
Hold for 15-30 seconds, then repeat for your other side.
https://youtu.be/N_qloERotZI
___________________________________________
THORACIC SPINE MOBILITY (5 min)

- THORACIC SPINE EXTENSION USING A FOAM ROLLER:
Put the foam roller under your upper back / thoracic spine. Keep your knees bent and feet flat on the ground.
Place your hands behind your head.
Let your head relax back towards the floor as able and try to wrap yourself around the foam roller, extending the thoracic spine over the roller.
Return to start position slowly.
Roll up or down one vertebrae at a time going through the same motion as outlined above.
Do not roll the neck or lower back, focussing solely on the thoracic spine.
https://youtu.be/BziaTx4bSkY

- CAT COW STRETCH:
Begin on hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat.
Place your shins and knees hip-width apart.
Center your head in a neutral position and soften your gaze downward.
Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
Broaden across your shoulder blades and draw your shoulders away from your ears.
Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
Release the crown of your head toward the floor, but don't force your chin to your chest.
Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
https://youtu.be/6yDQ5HqMyCk

- WINDSHIELD WIPER STRETCH:
Begin by laying on your back with knees bent and feet hip width apart.
Extend both arms out to each side with palms up.
Let both knees slowly lower to one side, pause then return to center.
Alternate sides with smooth long breaths.
5-8 repetitions per side
https://youtu.be/AXTbPdgHwgs

Sample Day 3
0:45:00
Stability Core and Hip

FOAM ROLLING WARM UP:
- Spend 15-20 minutes foam rolling entire body starting at glutes and hips then working your way to hamstrings, quads, adductors, calves, shins, back and shoulders.
https://youtu.be/qPvTftezVl0
___________________________________________

STABILITY STRENGTH:
Body weight exercises using just a mat and maybe a balance pad like an Airex pad.

- BIRD DOGS 2 X 12 ea side
https://youtu.be/7UncBxk1kMo
- BRIDGE LIFT (TWO FEET ON FLOOR) 2 X 12
https://youtu.be/URhjZLFfKMs
- DEAD BUG 2 X 12 ea. side
https://youtu.be/rbemelnkHag
- COOK HIP LIFT 2 X 12 ea.side
https://youtu.be/h9KW-4buZ2U?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- PILATES HIP SERIES
10 reps of full series per leg:
* point, kick powerfully up > flex, slow down
* pulse with shorter ROM as above
* circle clockwise stopping at 12 oclock
* circle counter clockwise stopping at 12 o'clock
* Kick pointed toe forward > flex slow kick back
* kick forward flexed > slow point toe back
https://youtu.be/tXDz-8UThsg?list=PLaH_e3aadLhrDDMoxJ1GEvcT1aatqFtaq
- FLUTTER KICK, SCISSOR KICK, HOLLOW HOLD, KNEE-IN SERIES
Alternate 10 sec of each move for 60 sec total time.
https://youtu.be/0fUsUpoOSTM
- V-UPS 2 X 12
https://youtu.be/Wlw2Cyon-Ks
- WALL SIT 2 X 60 SEC
https://youtu.be/tvyQ3qk_G_U
- PLIE SQUAT WITH DUMB BELL 2 X 12
https://youtu.be/DlnYtOX5zIo
- GOOD MORNING (BODY WEIGHT) 2 X 12
https://youtu.be/2nsFNiXgSAw
- LUNGE WITH SIDE BEND 2 X 12
https://youtu.be/WZ6gO2a5v0c
- HALF KNEELING HIP FLEXOR PULSE 2 X 12
https://youtu.be/39OlOXpk-Gc

Sample Day 5
0:30:00
Upper body strength session with yoga warm up

WARM UP:
Follow the video demo of Coach Heather Casey going through a short sun salutation series or add your own favorite yoga flow for 8-10 minutes.

- GENTLE SUN SALUTATION WARM UP
https://youtu.be/aEoRgiM5xi8
___________________________________________
STRENGTH:
Use light weight that you can easily achieve 12 repetitions for the first 4 week cycle before advancing to heavier weight that is challenging to complete 12 reps. Continue progressively adding weight through the weeks with completing to fatigue NOT failure as a golden rule.

- 3 X 12 DUMBBELL INCLINE BENCH PRESS
Use a exercise bench at an incline or positioned with your back on a stability ball lowering hips to an incline position of the torso. Engage your core for this and all exercises.
https://youtu.be/TNqPLpe5qQ4

- 3 X 12 DUMBBELL ROWS:
Use light to moderate weight increasing over several weeks so 10-12 reps is challenging.
https://youtu.be/eVJRgkSV1Sg

- 3 X 12 PUSH-UPS:
Modify is necessary by lowering knees to the mat. Modify even further by doing a wall push up from a standing position with hands on the wall and feet stepped away at an appropriate angle. With 10 repetitions as your target, do as many as you can with good form reducing the number of reps if needed for the first few sessions.
https://youtu.be/8Az-kqnOF9k

- 3 X 12 SEATED DB SHOULDER PRESS:
The video shows good form using a controlled motion to lower the dumb bells to a ninety degree angle of the upper and lower arm then pressing the weights overhead to extension. Use light to moderate weight increasing over several weeks so 10-12 reps is challenging. Do not allow elbows to drop below the plane of the shoulders, or ninety degrees.
https://youtu.be/G9HrXvxBgUo
___________________________________________
MOBILITY

ELITE 6:
- Foam Roll: low back into mid-back, “armpit”
- Capsule Stretch
- Pec Stretch
- Lat Stretch
- Pass Thrus x 10
https://youtu.be/qsPOyxpgZrY

- PIGEON POSE
https://youtu.be/U8VbUplUHvU

Sample Day 7
0:20:00
Hip Strength, Mobility & Balance Series

WARM UP
- AGILE 8
Perform the Agile 8 as appropriate for your current fitness. The warm up is to get your muscles ready for the workout ahead. Do not over do it on any of the warm up moves demonstrated in the video.
- Foam Roll IT Bands, Piriformis (Glutes), Adductors to Groin
- 10 V-sit Rollovers
- 10 Hip rotations ea. leg (5 ea. way)
- 10 Groiners each side
- 10 Frog Jumps
https://youtu.be/3B-3Khbht5s
___________________________________________
MUSCULAR ACTIVATION
Activation exercises are the ‘ON’ switch to get your brain and muscles working together.

- MINI BAND HIP STRENGTH SERIES 2 X 15
With Mini Band: (PerformBetter.com has mini bands for sale. Recommended resistance: blue or black band.
- 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 15 front kicks
- 15 back kicks
- 15 cross body kicks
https://youtu.be/A1ux2nyL4pw
___________________________________________
BALANCE
Start by doing the full balance series standing barefoot on the floor or mat then progress to using a balance pad or BOSU ball for added challenge. Use a wall for added stability if needed until you are ready to advance.

BALANCE SERIES #1
5-10 reps of each movement per side
- single leg standing with arm openers
- airplane with arms front to back
- drinking bird (single leg deadlift)
- tip-toe work with single leg lift and tap
- BOSU single leg squat
- BOSU multidirectional single leg dead-lift
- BOSU squat (static hold then pulse then standard)
- BOSU hops
- BOSU single leg stand with external rotation of lifted leg
https://youtu.be/vRP4XUzWB00

Sample Day 8
0:30:00
Upper body strength session with yoga warm up

WARM UP:
Follow the video demo of Coach Heather Casey going through a short sun salutation series or add your own favorite yoga flow for 8-10 minutes.

- GENTLE SUN SALUTATION WARM UP
https://youtu.be/aEoRgiM5xi8
___________________________________________
STRENGTH:
Use light weight that you can easily achieve 12 repetitions for the first 4 week cycle before advancing to heavier weight that is challenging to complete 12 reps. Continue progressively adding weight through the weeks with completing to fatigue NOT failure as a golden rule.

- 3 X 12 DUMBBELL INCLINE BENCH PRESS
Use a exercise bench at an incline or positioned with your back on a stability ball lowering hips to an incline position of the torso. Engage your core for this and all exercises.
https://youtu.be/TNqPLpe5qQ4

- 3 X 12 DUMBBELL ROWS:
Use light to moderate weight increasing over several weeks so 10-12 reps is challenging.
https://youtu.be/eVJRgkSV1Sg

- 3 X 12 PUSH-UPS:
Modify is necessary by lowering knees to the mat. Modify even further by doing a wall push up from a standing position with hands on the wall and feet stepped away at an appropriate angle. With 10 repetitions as your target, do as many as you can with good form reducing the number of reps if needed for the first few sessions.
https://youtu.be/8Az-kqnOF9k

- 3 X 12 SEATED DB SHOULDER PRESS:
The video shows good form using a controlled motion to lower the dumb bells to a ninety degree angle of the upper and lower arm then pressing the weights overhead to extension. Use light to moderate weight increasing over several weeks so 10-12 reps is challenging. Do not allow elbows to drop below the plane of the shoulders, or ninety degrees.
https://youtu.be/G9HrXvxBgUo
___________________________________________
MOBILITY

ELITE 6:
- Foam Roll: low back into mid-back, “armpit”
- Capsule Stretch
- Pec Stretch
- Lat Stretch
- Pass Thrus x 10
https://youtu.be/qsPOyxpgZrY

- PIGEON POSE
https://youtu.be/U8VbUplUHvU

Sample Day 9
0:35:00
Hip Strength, Mobility & Balance Series with Plyometrics

WARM UP
- AGILE 8
Perform the Agile 8 as appropriate for your current fitness. The warm up is to get your muscles ready for the workout ahead. Do not over do it on any of the warm up moves demonstrated in the video.
- Foam Roll IT Bands, Piriformis (Glutes), Adductors to Groin
- 10 V-sit Rollovers
- 10 Hip rotations ea. leg (5 ea. way)
- 10 Groiners each side
- 10 Frog Jumps
https://youtu.be/3B-3Khbht5s
___________________________________________
MUSCULAR ACTIVATION
Activation exercises are the ‘ON’ switch to get your brain and muscles working together.

- MINI BAND HIP STRENGTH SERIES 2 X 15
With Mini Band: (PerformBetter.com has mini bands for sale. Recommended resistance: blue or black band.
- 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 15 front kicks
- 15 back kicks
- 15 cross body kicks
https://youtu.be/A1ux2nyL4pw
___________________________________________
BALANCE
Start by doing the full balance series standing barefoot on the floor or mat then progress to using a balance pad or BOSU ball for added challenge. Use a wall for added stability if needed until you are ready to advance.

BALANCE SERIES #1
5-10 reps of each movement per side
- single leg standing with arm openers
- airplane with arms front to back
- drinking bird (single leg deadlift)
- tip-toe work with single leg lift and tap
- BOSU single leg squat
- BOSU multidirectional single leg dead-lift
- BOSU squat (static hold then pulse then standard)
- BOSU hops
- BOSU single leg stand with external rotation of lifted leg
https://youtu.be/vRP4XUzWB00
___________________________________________
PLYOMETRIC MINI SERIES
Add plyometrics at an appropriate level for your current fitness and progress as you are ready. You are never too old to add plyometrics as a benefit to bone density and lean body composition. If you have arthritis or contradictions limiting your ability try these in water at your local pool.

- 2 X 10 SQUAT JUMP
Chest up
Hips initiate squat by pushing back
Knees track over toes on initiation and descent
Weight stays back in the heels
Soften each landing by bending at the knees and pushing hips back, not by allowing the spine to fold forward
***Be smart and only jump a few inches off the ground the first few sessions
https://youtu.be/hkln7p24isA

- 2 X 20 total LATERAL BOUND
Standing on one leg
Reach as far as possible laterally
Land on the other leg
Stick the landing before driving off the new leg for the next rep
Progress to continuous bounding Drive off ground aggressively
Cover as much ground laterally as possible as you progress over a period of weeks
https://youtu.be/FuTD2O6xc6M

Sample Day 11
0:25:00
Hip & Spine Mobility

FOAM ROLLING WARM UP: (10 min)
- Foam rolling prior to any mobility or strength session warms the muscles and begins releasing tight fascia to properly prepare your body for optimal results from your session.
https://youtu.be/5ShllEM8_gk
___________________________________________
HIP MOBILITY: (10 min)
Use a balance pad such as an Airex brand balance pad or a folded towel for cushioning the knee during the following series of hip mobility.
- HIP FLEXOR STRETCH
Kneel on a mat and bring your knee up so the bottom of your foot is on the floor.
Extend your left leg out behind you so the top of your foot is on the floor with your toe tucked under.
Shift your weight forward while keeping your chest tall until you feel a stretch in your hip.
Hold for 15-30 seconds, then repeat for your other side.
https://youtu.be/yE5lEVZVKks

- HALF KNEELING HIP MOBILITY CIRCLES:
Kneel on a mat and bring your knee up so the bottom of your foot is on the floor.
Extend your opposite leg out behind you so the top of your foot is on the floor with your toe tucked under.
Keeping your chest tall with shoulders stacked over hips.
Using an imaginary line with your hip joint being the center of an axis circle in 10 repetitions clock-wise then counter clock-wise.
Repeat on the other side.
https://youtu.be/BCJdUfmgmUw

- HALF KNEELING PSOAS STRETCH:
Kneel on a mat and bring your knee up so the bottom of your foot is on the floor.
Extend your left leg out behind you so the top of your foot is on the floor with your toe tucked under.
Tuck your tailbone while keeping your chest tall until you feel a stretch through your psoas.
Hold for 15-30 seconds, then repeat for your other side.
https://youtu.be/N_qloERotZI
___________________________________________
THORACIC SPINE MOBILITY (5 min)

- THORACIC SPINE EXTENSION USING A FOAM ROLLER:
Put the foam roller under your upper back / thoracic spine. Keep your knees bent and feet flat on the ground.
Place your hands behind your head.
Let your head relax back towards the floor as able and try to wrap yourself around the foam roller, extending the thoracic spine over the roller.
Return to start position slowly.
Roll up or down one vertebrae at a time going through the same motion as outlined above.
Do not roll the neck or lower back, focussing solely on the thoracic spine.
https://youtu.be/BziaTx4bSkY

- CAT COW STRETCH:
Begin on hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat.
Place your shins and knees hip-width apart.
Center your head in a neutral position and soften your gaze downward.
Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
Broaden across your shoulder blades and draw your shoulders away from your ears.
Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
Release the crown of your head toward the floor, but don't force your chin to your chest.
Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
https://youtu.be/6yDQ5HqMyCk

- WINDSHIELD WIPER STRETCH:
Begin by laying on your back with knees bent and feet hip width apart.
Extend both arms out to each side with palms up.
Let both knees slowly lower to one side, pause then return to center.
Alternate sides with smooth long breaths.
5-8 repetitions per side
https://youtu.be/AXTbPdgHwgs

Heather Casey
|
Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!