Foundation 17A

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) 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) Rear Foot Elevated Split Squats 8-15 reps

Use a KB or DB - keep tight to your sternum / upper abdomen with elbows in close or held at one or both sides.
Brace your core as you descend and keep it tight throughout.
Spine stays neutral with a slight hinge forward.
Keep back foot flat on box, step, bench, stair, ball, etc.

(5) Single & Two Leg Stability Ball Hamstring Curls 6-10 reps