Foundation 12A
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.
3-4 Rounds
(1) Marching in Place 40-80 reps each side
Raise knee above hip, watch for forward head and collapsing forward.
(2) Standing Mini-band Side to Side Walks 30-60 seconds
Use a medium+ resistance mini band around ankles. To get more glute medius and hip external rotators, place band around feet over pinky toe joint.
Move slowly side to side, watching for shoulders rocking. Keep abdomen tight throughout.
(3) Stability Ball or TRX Knee Tucks 8-25 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) Single Leg Elevated Glute Bridges 8-10 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.
(5) 1 Arm Supported Bent Over DB or KB Back Rows 8-12 reps
Keep core engaged, back straight, head & neck neutral. Your legs, abdomen and hips are supporting 70% of the load.
Watch for rounding of your spine, keep it neutral throughout.
(6) Lateral Squats (frontal plane) 10-20 reps
Focus on keeping shoulders squared with hips as you squat and shift to the side. Keep spine neutral (no rounding) throughout movement, if spine begins to round, that’s your end range of motion. Work on this to improve depth.
(7) Flat Bench or Floor Chest Press with Dumbbells 10 reps
Use a sturdy flat bench. Drive your shoulders into the bench and keep your elbows in a very similar position to the pushup.
From floor, lie flat on your back, play around with one knee in and the other leg straight out hovering the floor. Practice a 2 arm and 1 arm chest press.
Keep abdomen tight throughout and drive feet into ground while engaging your glutes. Practice being locked in.
Move slow. Press strong through entire range of motion. Watch for shoulders and elbows flaring outwards.
