Foundation 14A
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.
• 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.
Warmup up to 3 Rounds
(1) Bear Crawls Side to Side 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.
(2) 2 Leg Elevated Glute Bridges 15 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.
Use weight across hips for added resistance.
wko 3-5 Rounds
(1) Goblet Squat 6-10 repetitions
Use a KB or DB, keep it tight to your sternum and upper abdomen, elbows in close.
Brace your core as you descend and keep it tight throughout.
Spine stays neutral.
(2) Farmer Carries 2 Arm for 30-60 seconds
Begin with 20-30% of bodyweight.
Focus on tall posture, strong grip, short steps, pressing firmly through your foot.
(3) Single Leg Balance With Opposite Arm 8-12 repetitions
Move slowly, focus on hip, glute and hamstrings.
Keep foot pressed firmly into the ground, focusing on the big toe.
Try with shoes first, then progress to barefoot.
