The Strong in 15 workout consists of six basic movements, using arms, legs, and/or torso with a push or pull movement. We do not use barbells or dumbbells.  We use the ARX Medical Robot.

1. The Chest Press is done through a push motion that provides stimulus to the arm muscles focused primarily on the triceps, wrists, and chest. The pectoral muscles are the primary muscles of the chest.  The triceps, the back of the upper arm will grow in exhaustion as the movement progresses from beyond 45 seconds.

2. The Row is a pull movement which involves the bicep muscles in the front of the upper arm. “Guns” is how they are referenced by some of my clients. It’s amazing to see so many women in their 60’s and beyond express interest in having guns. They are often delighted to find “a muscle” that they thought didn’t exist.

3. The Leg Press is accomplished through a push movement focusing on the quadriceps (front of the thigh), hamstrings (back of the thigh), and glutes (or buns).  We encourage clients to “Push” primarily with their outer heel.

4. The Calf Raise is done through a standing “tip-toe” movement alternating with a foot retraction and extension which focuses on the calf muscles and Achilles tendon.  These alternating movements enables strength and flexibility gains in the ankle/calf complex.

5. The Torso Flexion is the one movement I find most distasteful. It is a push movement that focuses on anterior abdominal muscles or “abs”. This movement requires tremendous discipline to not use your head to assist with momentum. It is also exceptionally difficult to continuously breathe through the nose throughout the movement.

6. The Torso Extension is a pull movement focusing on the posterior lower back muscles and feels similar to a “tug of war.”  It can feel like you are leaning backwards. We’re finding this movement has provided some relief in low-back pain symptoms and the use of LESS anti-inflammatory medications.