Foundation 16B
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) Max Pushups Chest touches floor
Chest taps floor, full lockout at top, fully engaged throughout, as many reps as you can.
Max set. REPS don’t count If gluteals disengage, head drops, hips sag, chest doesn’t touch floor.
PRACTICE, quality over quantity.
(2) Inverted Pull-ups 5-20 reps
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 reps
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.
(4) Tall Kneeling Core Press-outs 6-12 reps, 5-10 second holds
Use light to moderate band, focus on form and engagement.
Keep shoulders packed, head & neck neutral.
Press out slowly, the slower the better.
(5) 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.
(6) 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.
(7) Single Arm Farmers Carry’s for 30-60 seconds each side
Begin with 20-30% of bodyweight. Hold 1 DB or KB, resist the pull laterally.
Focus on tall posture, strong grip, short steps, pressing firmly through your foot.
