Table of Contents
Part 1 Overview 1
Chapter 1 What Is Osteoporosis? 2
Chapter 2 Determining Your Risk 5
Chapter 3 Preventing Osteoporosis 8
Chapter 4 Frequently Asked Questions 13
Chapter 5 Before You Begin 16
Part 2 The Programs 18
Chapter 6 Using This Book 19
Part 3 Exercises 39
Strength Series 40
Dual-Arm Pull-Down 40
Inverted Pull-Up 41
Reverse Flye 42
Frontal Raise 43
Lateral Raise 44
Shoulder Press 45
Archery Pull 46
Seated Row 47
Biceps Curl 48
Arm & Leg Curl 49
Half-Squat with Lateral Arm Raise 50
Push-Up 51
Leg Squeeze & Spread 52
Quad Setting 53
Seated Leg Press 54
Heel Raise 55
One-Leg Heel Raise 56
Forward Lunge with Band 57
Side Step with Band 58
Side Lunge with Weights 59
Standing Leg Raise 60
Side-Lying Leg Raise 61
Reverse Side-Lying Leg Raise 62
Squat 63
Sumo Squat 64
Single-Bell Squat 65
Double-Bell Squat 66
Single-Leg Squat 67
Side-Step Squat 68
Core Series 69
Foundational Floor Position 69
Back Flattener 70
Leg Extension 71
Arm Swing 72
Arm/Leg Combination 73
Foot Press 74
Curl-Up 75
Marching 76
Pelvic Lift 77
Pelvic Lift with Arm Swing 78
Pelvic Lift with Leg Extension 79
Pelvic Lift with Arm Swing & Leg Extension 80
Hands & Knees-Foundational Position 81
Hands & Knees Arm Raise 82
Hands & Knees Leg Raise 83
Hands & Knees Combination 84
Hands & Knees Advanced Combination 85
Foundational Foam Roller Position: Seated Orientation 86
Foundational Foam Roller Position: Supine Orientation 87
Supine Roller Stabilization-Arms 88
Supine Roller Stabilization-Legs 89
Supine Marching 90
Foam Roller Pelvic Lift 91
Plank to Pike 92
Basic Ball Sit 93
Ball Sit with Leg Extension 94
Ball Sit with Leg & Arm Extension 95
Supine Base Position on Ball 96
Supine Leg Lift on Ball 97
Prone Ball Arm Raise 98
Prone Ball Leg Raise 99
Superwoman 100
I, Y&T 101
Bench Press on Ball 102
High-Intensity Series 103
Bench Step-Up 103
Bench Side-Step 104
Forward Jump & Hold 105
Double-Leg Hold 106
Lateral Jump & Hold 107
One-Leg Hop & Hold 108
Jumping Rope 109
Stair Jump 110
Circle Jump 111
Military Press & Catch 112
Medicine Ball Throw 113
Push-Up Clap 114
Balance Series 115
Stork Stand 115
Bike Ride 116
Heel-Toe Stand 117
Weight Shift on Soft Surface 118
Foam Pad Push 119
Flexibility Series 120
Head Tilt 120
Tennis Watcher 121
Turtle 121
Skyscraper 122
Windmill 122
Double Wood Chop 123
Apple Picker 123
Soup Can Pour 124
Rotator Cuff Stretch 124
Elbow Touch 125
Shoulder Box 125
Shoulder Roll 126
Over the Top 126
Choker 127
Picture Frame 127
Pec Stretch 128
Hands behind Back 128
The Zipper 129
Mad Cat 130
Long Body Stretch 130
Sit & Reach 131
Straight-Leg Stretch 131
Standing Hip Flexor 132
Kneeling Hip Flexor 132
Rear Calf Stretch 133
Drop-Off Stretch 133
Gas Pedal 134
Ankle Roller 134
Ankle Circle 135
Squeezer 135
Finger Spreader 136
Index 137
About the Author 140
