Foundation 2A
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.
1-4 Rounds
(1) Bird Dogs 4-8 repetitions 5-10 second holds
Don’t rush through these. Practice feeling the engagement of your core and building tension as you perform each rep.
Move slowly, hold end range of motion for 5-10 seconds.
(2) Dead Bugs 6-10 repetitions, holding each 5-10 seconds
Practice the Dead Bug alternating with legs first as you hold arms straight above, keeping shoulders packed.
If you are keeping your lower back from arching and feeling tension building in your abdomen, progress to opposite arm & leg.
Move slowly, hold end range of motion for 5-10 seconds.
(3) Floor Glute Bridge 10-15 repetitions, 8-10+ seconds for each rep, hold top range for 3-5 seconds
Take 8-10 seconds to complete each rep by driving through your glutes, keeping ribs neutral. Hold top range of motion for 3 seconds.
Watch for arching of lower back, trying to create more range of motion. Keep ribs from flaring.
(4) Straight Arm Plank 10 seconds to Downward Dog for 3 breaths, 3 - 6 cycles
Practice keeping abdomen, glutes tight, head and hips neutral. Watch for sagging of hips and arching of lower back.
Spread hands and fingers out, practice placing pressure throughout the entire hand, into the arms, through the shoulders to your core.
Keep shoulders packed, the may try to raise upward towards ears.
(5) Side Lying Hip Raises (abduction) 10-20 repetitions
Ensure legs, shoulders, hips and ankles are in a straight line when laying on your side.
Slightly tilt entire body forward once in position.
Watch for top leg coming forward when raising. Keep it directly over the other foot and inline.
Abdomen tight. Practice. You want to feel the side of the hip/glute area working and fatiguing of the top leg.
