Foundation 7C
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) Marching 1 Arm Overhead or at Side with 10-20lbs, 20-40 marches each arm.
Hold 1 arm overhead, fully extended at shoulder and elbow. Can also be held at your side.
Raise knee above hip, watch for forward head and collapsing, keep tall.
If feeling restricted in your shoulder holding the weight over head, massage your chest and lat area prior.
(2) Elevated Bird Dog Rows 8 reps
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.
Watch for heel higher than hip and an increased arch in lower back. Look at the floor.
(3) Dead Bugs 8-10 repetitions with Bands & Medicine Ball, holding each 5-10 seconds
Medium resistance band and 4-8lb med ball. Wrap a mini band around feet, keep feet hip width apart.
Reach med ball behind head, straight arms, while extending 1 leg, hold. Keep lower back neutral.
Move slowly, hold end range of motion for 5+ seconds.
(4) Elevated Bridges 8-12 repetitions with 20-45lbs across hips
Mid back on elevated bench, platform or couch, at least 1 ft high.
Use dumbbells placed vertical on hips, sandbags, medicine balls, barbell, etc.
Drive through glutes, slight activation of hamstring, abdomen tight.
Watch for arching of lower back, keep neutral, ribs down. Chin tucked half way to chest.
(5) Bear Crawl Iso Holds 30-60 seconds x2-4 sets
From all fours, with feet and hands shoulder & hip width apart, raise knee's a couple of inches off the ground and hold.
Spread hands and fingers out, practice placing pressure throughout the entire hand, into the arms, through the shoulders to your core.
Keep shoulders packed, head & neck neutral, abdomen tight.
Watch for shifting hips back, raising knees more than 2 inches and shrugging your shoulders.
(6) Rear Foot Elevated Split Squats 8-10 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.
(7) Standing Shoulder Dumbbell Y Raises superset with Cobras, 10-12 repetitions for each
Use 2-6lb dumbbells for each exercise. When finished with the Y Raises, immediately go into the Cobras (superset).
Keep shoulders down and back. Keep shoulder blades pulled back when doing the Y raise.
Hold at top of Y raise, shoulder height, no higher, for 3-5 seconds. Thumbs up elbows locked throughout.
