Foundation 3A
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) Walking on Treadmill or Outside, 5-10+ minutes
Indoors or outdoors, walk at a comfortable pace.
If feeling good, build into a brisk pace and play around with a little elevation raising the incline on a treadmill to 3-5% grade or small hills in your neighborhood.
(2) 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.
Hold end range of motion for 8 seconds.
(3) Dead Bugs 6-10 repetitions, holding each 5-10 seconds
Keep lower back pressed to floor.
Move slowly, hold end range of motion for 3 seconds. Practice!
(4) Floor Glute Bridge 8-10 repetitions then SUPERSET with 4-8 Bridge with Marches alternating, holding each for 3-5 seconds.
Drive through mid foot to heal, fully engage glutes, light feel in hamstrings.
Watch for arching lower back, keep ribs down/neutral.
With Marching drill, keep hips up and level. Build tension and engagement so your show no hip drop when lifting foot of ground.
(5) Straight Arm Plank 20-30 seconds, 1x Downward Dog for 3 breaths 3 - 6 cycles
PRACTICE keeping 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.
(6) 1 Arm Back Rows standing with Bands 10-18 repetitions
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.
(7) Standing Mini-band Side to Side Walks 20-45 seconds
Use a medium+ resistance mini band around ankles. If you feel any knee stress, place band just below or above knees.
Move slowly side to side, taking 2-5 steps 1 way, then 2-5 steps back, repeat for duration prescribed.
Watching for shoulders rocking. Keep abdomen tight throughout. Imagine balancing a pale of water on your head and you don’t want to spill a drop.
