Foundation 5B
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 40-80 reps each side
Raise knee above hip, watch for forward head and collapsing forward.
(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.
Move slowly, hold end range of motion for 3-5 seconds.
(3) Dead Bugs 8-10 repetitions with Bands, holding each 5-10 seconds
Wrap a mini band around feet, keep feet hip width apart. Begin with a light band and work from there.
Keep lower back pressed to floor.
Move slowly, hold end range of motion for 3 seconds. Practice!
(4) Single Leg Floor Glute Bridge 8-12 repetitions
Drive through glute, slight activation of hamstring is fine.
Watch for arching of lower back and flaring ribs out.
(5) Core Pushups 4-10 repetitions + Downward Dog on last rep, holding for 3 breaths
If glutes disengaged, head drops, hips sag, etc. rep doesn’t count. PRACTICE
Can be done from knees.
(6) 2 Arm Standing Back Row with Bands 10-12 repetitions with 3-5 sec holds
Keep hands in neutral position with thumbs 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) Bodyweight Squats 10-20 repetitions
Keep abdomen drawn in as you descend.
Watch for rounding of your spine, it should stay neutral throughout.
Press through entire foot.
Stand all the way up, driving through your hips and legs, glutes tight at top.
(8) Hip Hinge Practice 8-10 reps
Focus on keeping spine neutral, hinging from hips and slightly bending knees all at the same time.
This is practice for future strength movements such as suitcase deadlifts, single leg deadlifts, etc.
(9) Mini Band Side to Side (AKA Monster Walks) 40-60 seconds, wrap band around ankles
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.
