Upper Body
C) Exercise: Push-Ups on BOSU or Medicine Ball
Description: Standard push-ups on the floor with one or both hands on a BOSU or medicine ball. Dominguez performs them alternately with one or both feet on a BOSU.
Time/Sets: 1 to 2 sets of 10 to 12 each
Purpose: Core muscles strengthened, plus petoralis and triceps.
C) Push-Ups on Medicine Ball
D) Exercise: Back Extension with Glute/Ham Raise
Description: Dominguez kneels in a back extension machine with his ankles under a foam bolster and his knees behind a foam bolster. Starting with his knees above the bolster and hips flexed 90 degrees, he extends backwards until flat while contracting his hamstrings and gluteals, drawing his knees down the foam bolster.
Time/Sets: 1 to 2 sets of 10 to 12 each
Purpose: Strengthening spinal extensors, gluteals and hamstrings.
D) Back Extension with Glute/Ham Raise
Lower Body
Exercise: Front and Back Squats
Description: Dominguez stands holding a barbell across the front of his shoulders. A front squat is performed with special attention to being very upright in posture with the elbows held high to maintain stability. Squat bending the knees and hips only to 90 degrees while pushing gluteals rearward to prevent the knees bending too far forward. Then he does back squats by holding the barbell across the back of the shoulders, maintaining the same form and performing the same lift.
Variation: Single leg squats can be performed stepping off of a box of variable height. These can be performed with or without weight.
Time/Sets: 3 to 4 sets of 10 to 12 each
Purpose: Strengthening the quadreceps, gluteals and hamstrings.
Exercise: Single and Double Leg Press
Description: Seated in a leg press machine with the seat adjusted to a 90-degree knee bend, Dominguez presses out to full extension and repeats. A single leg option is added to assure equal leg strength.
Time/Sets: 3 to 4 sets of 10 to 12 each
Purpose: Same as squat, but requiring less core stabilization and decreasing the risk to the back.
Exercise: Swiss Ball Single and Double Hamstring Curl
Description: Lying on his back with a Swiss Ball under his feet, Dominguez draws his feet in while bending his knees, maintaining a bridge position.
Variation: Seated in a hamstring curl machine, perform double or single hamstring curls.
Time/Sets: 3 to 4 sets of 10 to 12 each
Purpose: Strengthening hamstrings, hip extensors and core muscles.