Foundation 4A
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
Walk at a moderate to brisk pace, that feels comfortable and form doesn’t break down.
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 8-10 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 5-10 seconds.
(3) Dead Bugs 8-10 repetitions, holding each 5-10 seconds
Keep lower back pressed to floor.
Hold a 55cm stability ball or 4-8lb medicine ball in both hands for added intensity. Reach both hands back as you extend 1 leg, hold for 5-10 seconds. Move slowly.
(4) Single Leg Floor Glute Bridges 8-12 repetitions
Drive through glute, slight activation of hamstring, abdomen tight.
Watch for arching of lower back. Keep ribs down.
(5) Split Stance Band or Cable 1 Arm Chest Press 10-12 repetitions
Place 1 foot forward and 1 foot back, about 2-3 feet apart.
Chest press on the side of the back leg. Make sure attachment point of cable or band is just above elbow when pressing.
Keep abdomen tight and back leg glute engaged throughout each rep.
Pelvic stays locked but movement can come from upper torso.
(6) 1 Arm Back Rows standing with Bands or Cable 8-10 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.
(7) Single Leg Balance with Opposite Arm Reaches 6-10 reps
Move slowly, focus on hip, glute and hamstrings.
Keep foot pressed firmly into the ground, focusing on the big toe.
Try with shoes first, then progress to barefoot.
