Foundation 11A
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
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) 1 Arm Unsupported 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) Squat to Dumbbell Shoulder Press 10-20 reps
Focus on a strong squat, holding weights at shoulders, keeping abdomen tight. Don’t let the weights pull you out of form.
Breathe in, brace your core at the bottom, drive up and breathe out. Repeat.
(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.
