Foundation 3D

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.

Begin with Self Massage

(1) Calves 2-5 minutes each area

Use a dense foam roller, 5 inch massage ball, lacrosse ball, etc.
Be patient and breathe throughout.
Spend more time in and around tender areas.
Turn the lower leg in and out to massage the entire area.

(2) Arch of Foot with Lacrosse Ball, 2-5 minutes each foot

If you don’t have a lacrosse ball, make sure the ball is dense enough that it doesn’t deform too much under weight.
If the lacrosse ball is too hard, wear a sock.
Move slowly around the entire bottom of your foot.
Massage towards the heel, move to the joints of the toes, etc. Breathe.

(3) Massage Chest area with 5 inch Ball, Lacrosse Ball against floor or wall, or Theragun

Gently massage the upper and mid areas of your chest. Lean into the wall to increase pressure.
Move slowly and pause on tender areas.
Use a dense ball that won’t deform under pressure.
Stretch chest afterwards between door frame, placing elbows just below shoulders, hands directly above elbows and flat. Watch for pushing your head forward. You can also use a 65 cm stability ball for 1 side at a time.

(4) Foam Roll Lat & Tricep area 2-5 minutes each side

The latissimus dorsi is a long muscle of your back that ties into the front of your shoulder and runs all the way down connecting with the fascia of your lower back and pelvic. It can cause postural issues such as rounded shoulders, forward head, contributing to low back and hip disfunction.

Workout 1-4 Rounds

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 can be done at this time, as needed.

Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.

(1) 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.

(2) Dead Bugs 8-10 repetitions with Bands & Medicine Ball, holding each 5-10 seconds

Medium resistance band and 4-8lb med ball. Wrap a mini band around feet, keep feet hip width apart.
Reach med ball behind head, straight arms, while extending 1 leg, hold. Keep lower back neutral.
Move slowly, hold end range of motion for 5+ seconds.

(3) 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.

(4) Bear Crawl Iso Holds 10-30 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) Straight Arm Plank 20-30 seconds, 1x Downward Dog 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.
Keep hands directly below shoulder or below head. Do not walk them back to compensate for range of motion.

(6) Neck Extensions 15-20 reps and Shoulder Scaptions 10-20 reps

Neck Extensions - From all fours, with shoulders packed, spine neutral, look up by raising your head slowly, return, repeat.
Scaptions - After neck extensions, retract your shoulder blades together, the press them away as far as you can. Elbows stay locked throughout.

(7) Chest Stretch with Stability Ball or 2 Arm Chest Stretch Using a Door Frame

You can use the stability ball or a door frame to stretch your chest.
Keep shoulders rolled back and watch for pushing your head forward to increase stretch.