Foundation 3C
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) Marching in Place 30-50 repetitions each side
Raise knee above hip, watch for forward head and collapsing forward.
(2) Bird Dogs 6-10 repetitions, holding each 4-8 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 4-8 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) 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.
(6) 1 Arm Back Rows standing with Bands 12-15 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.
