As in the last 2 videos of the series, use a tubing thickness (intensity) that you can comfortably perform 10 to 20 repetitions. Attach the exercise tubing to a high point. Using a stationary lunge position, comfortably perform a high to low movement (decline) for 10 to 20 repetitions the following exercises: chest press, seated horizontal abducted row, overhead triceps extension, close grip chest press, seated row, triceps press-down. Remember to check with your physician before you attempt to try my exercise plan or any other for the first time.

Using the same exercise tubing as last week—one with a thickness that lets you comfortably perform 10 to 20 repetitions—attach the tube low, at calf level. Perform comfortably the following exercises in a low-to-high movement for 10 to 20 repetitions: incline press, horizontal abducted row, reverse arm curl, close grip single arm incline press, low row. Remember to check with your physician before you attempt to try my exercise plan or any other for the first time.

Using a tubing thickness (intensity) that you can comfortably perform 10 to 20 repetitions, attach the exercise tubing with a clip at chest level to a stable structure like a fence. Perform, in sequence, the following exercises: chest press, horizontal abducted row, bow & arrow, close-in chest press, row, skiing. Remember to check with your physician before you attempt to try my exercise plan or any other for the fist time.

On your back, perform the gluteus max and piriformis stretches followed by a modified split, butterfly, and supine bicycling stretch. Make sure to stretch comfortably – holding each stretch for 30 seconds. Breathe normally. Remember to check with your physician before you attempt to try my exercise plan or any other for the fist time.

Walking knee-to-chest (assisted), knee toward outside shoulder, knee-to-opposite shoulder, knee up with leg kick up, modified butt-kicks, and upper torso bend and extend. Remember to check with your physician before you attempt to try my exercise plan or any other for the fist time.

Jump rope mimicking running in place or run-in place. Active-Isolated & Static Lower Body Stretches On a mat, lie on your back. The sequence, as shown, is to stretch the gluteus max muscle, followed by the piriformis, inner thigh & hamstring, quadricep and hip flexors. Roll on the stomach and stretch the quadricep and hip flexor followed by the lumbar spine extension and calves and soleus stretches. Make sure to stretch comfortably. These pre-exercise (run) stretches utilize both active isolated – stretch, hold for 2-count, relax, repeat twice more – and static stretches held for 20-30 seconds. Breathe normally.