Foundation 17B
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) 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.
(2) Chest Supported DB Back Row
Incline bench to 15-20º either using an adjustable bench or raising it using blocks, etc.
Straddle the bench, keep core engaged. Watch for arching your lower back, keep neutral.
Don’t shrug shoulders, drive shoulder blades towards one another.
(3) 2 Leg Elevated Glute Bridges 8-12 reps
Mid back on elevated bench, platform or couch, at least 1 foot high.
Drive through glutes, slight activation of hamstrings is okay, abdomen tight.
Watch for arching of lower back. Keep ribs down.
Use weight across hips for added resistance.
(4) Rear Foot Elevated Split Squats 8-15 reps
Use a KB or DB - keep tight to your sternum / upper abdomen with elbows in close or held at one or both sides.
Brace your core as you descend and keep it tight throughout.
Spine stays neutral with a slight hinge forward.
Keep back foot flat on box, step, bench, stair, ball, etc.
(5) Single & Two Leg Stability Ball Hamstring Curls 6-10 reps
Begin with two legs and then progress to single legs.
Use a 45 or 55cm stability ball.
(6) Farmers Carry’s 2 Arm for 45-90 seconds
Use 50-70% of bodyweight.
Focus on tall posture, strong grip, short steps, pressing firmly through your foot.
