Day 01 | Muscle Retention Solution (15 minutes) with Lauren Eirk
7 Day Muscle Retention Solution
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21-May-2025
On Day One of the Muscle Retention Solution program, we are taking the time to evaluate our range of motion to find muscle weakness. Before we add load to our joints, our muscles need to be jump-started and communicating well with our central nervous system. That is where this seated isometric routine comes in!
So this workout is great for any time you find yourself stuck in a long meeting, sitting at the computer at work, or traveling on an airplane. Not only that, this bodyweight routine can be done completely from a chair with no equipment.
Experience 10 isometric exercise for the full body
Seated Hip Isometrics
Chest Press
Lat Pull
Trunk Rotation
Shoulder Flexion
Elbow Extension
Elbow Flexion
Triceps Dips
Oblique Crunch
Knee extension
Ankle Mobility
*No equipment necessary except for a chair.
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Up Next in 7 Day Muscle Retention Solution
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Day 02 | Muscle Retention Solution (3...
On Day Two, I am taking you into the moving phase of muscle building. After perfoming the isometrics from Day One, you may have noticed some range of motion issues and muscle weaknesses. Isometrics connect us with these areas, and now we get to experience a bodyweight routine is designed to bui...
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Day 03 | Muscle Retention Solution (3...
In Day 3, enjoy ten of the most effective multi-joint exercises for muscle hypertrophy goals using a chair, a Yoga Block (or small pillow), and your body. Working with bodyweight only can not only give variety to your fitness plan but it can teach you how to use more muscular effort when we exer...
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Day 04 | Muscle Retention Solution (3...
On Day 4, we will slowly begin to external load to the body to build muscle. Starting in the lower body, practice single joint and multi-joint isometric positions using bodyweight and dumbbells. Experience a variety of hip isometrics for improved mobility and hip stability.
You will be amazed...
