Foundation 10B

Written By Coach

Watch the video tutorials provided below the workout. Practice each movement, with proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.

Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.

Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.

2-4 Rounds

(1) Elevated Bird Dog Rows 8-12 reps with 15-40lbs

  • Don’t rush through these. Practice feeling the engagement of your core as you build tension.

  • Hold end range of motion for 5-10 seconds.

(2) Single Leg Elevated Glute Bridges 8-12 repetitions

  • Mid back on elevated bench, platform or couch, at least 1 ft high.

  • Drive through glute, slight activation of hamstring, abdomen tight.

  • Watch for arching of lower back. Keep ribs down.

(3) Stability Ball or TRX Knee Tucks 10-20 reps

  • Use a 55cm or larger stability ball. TRX or rings work great as well.

  • Keep a strong position throughout. Watch for dropping your head as you fatigue, stay neutral and strong.

(4) Two Arm Dumbbell Chest Supported Back Row 8-10 reps

  • Raise bench up 5 - 10º. Lay chest first, straddling the bench. Keep shoulders packed, core engaged, head & neck neutral.

  • Drive your shoulders back and shoulder blades together, opening up your chest.

  • Pause for 3-5 seconds on each rep at the top range of motion.

(5) Single Leg Squat 6-12 repetitions

  • Step up onto a box or bench, that raises you a minimum of 6 inches off the floor, can be a step.

  • Focus on sitting your hips back and engaging your glute. Abdomen tight.

  • Work on getting to parallel by starting halfway and take the depth from there. .

(6) Bear Crawls Side to Side 30-60 seconds

  • From all fours, elevate knees a couple inches off the floor, shoulders stay packed, core engaged.

  • Move slowly from side to side, imagine a pail of water on your back and you don’t want to spill a drop.

(7) Jump Rope 30-90 seconds

  • Work on being light on your feet.

Coach
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Foundation 2E