Foundation 13A

Sep 1

Written By Coach

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) Medicine Ball Chop & Reach Circuit 8-10 reps each side & pattern

Begin with the traditional chop for 8-10 reps, then sagital, frontal and transverse plan.
Lumbar is allowed to flex forward but keep core engaged throughout. Feeling your hips/glutes, abdomen and spinal muscles working together.
Watch for arching of lower back on the chop as you reach back, keep glutes tight.

(2) Bear Crawls Side to Side 30-60 seconds

Build tension as soon as your raise your feet a couple of inches off the ground.
Watch for hips raising above your shoulders.

(3) 2 Leg Elevated Glute Bridges 8-12 repetitions

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.

(4) 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.

(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) Single Deadlift with Opposite Arm KB - 6-10 reps

Keep foot pressed firmly into the ground, think of the arch as a tripod, pressing through the heal, big toe & pinky toe. Connect to your hip/core as you bend the knee to 120º.
Back stays neutral with a clean hinge from your hips. Shoulders parallel to floor.

(8) Farmers Carry’s 2 Arm for 30-60 seconds