Foundation 10A
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 in Place 40-80 reps each side with 5lb Ankle Weights
Raise knee above hip, watch for forward head and collapsing forward.
(2) Elevated Bird Dog Rows 8-12 reps with 10-20lbs
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.
(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 8-12 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.
(5) Two Arm Dumbbell Back Row Supported Chest First on Angled Bench
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.
(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) Single Leg with 2 Arm Reaches 8-15 reps
Move slowly, focus on hip, glute and hamstrings.
Keep foot pressed firmly into the ground, focusing on the big toe.
