Foundation 2C
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 6-10 repetitions, holding each 5-10 seconds
Don’t rush through these. Practice feeling the engagement of your core as you build tension.
Move slowly, hold end range of motion for 3-5 seconds.
(2) Dead Bugs 6-10 repetitions, holding each 5-10 seconds
Keep lower back pressed to floor or in neutral position.
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) Bear Crawl Iso Holds 10-15 seconds 3-6x’s
From all fours, with feet and hands shoulder & hip width apart, raise knee's a couple of inches off the ground and hold.
Spread hands and fingers out, practice placing pressure throughout the entire hand, into the arms, through the shoulders to your core.
Keep shoulders packed, head & neck neutral, abdomen tight.
Watch for shifting hips back, raising knees more than 2 inches and shrugging your shoulders.
(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.
Use ankle weights for added resistance.
(6) Side Lying Hip Adduction (inner thigh) 10-20 repetitions
Ensure legs, shoulders, hips and ankles are in a straight line when laying on your side.
Place top leg foot in front and inline with bottom knee, keeping knee off the floor and hip height.
Take 5-10+ seconds for each rep, moving slowly. Keep Abdominal tension throughout.
(7) 1 Arm Standing Band Back Rows 10-12 repetitions
Keep hand in neutral position with thumb facing up.
Pull back slowly, driving your shoulders back.
Look straight ahead with chin back, watch for dropping your head and looking down.
Watch for shoulders rounding forward and elevating as you pull.
Knees are bent, sit hips back, abdomen engaged, upper body is vertical, watch for leaning back.
