Foundation 6C
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.
2-4 Rounds
(1) Marching in Place 40-80 reps each side
Raise knee above hip, watch for forward head and collapsing forward.
(2) Elevated Bird Dog Rows 5-10 reps with 10-20lbs
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 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) Elevated Bridges 8-12 repetitions with 0-20lbs across hips
Mid back on elevated bench, platform or couch, at least 1 ft high.
Use dumbbells placed vertical on hips, sandbags, medicine balls, barbell, etc.
Drive through glutes, slight activation of hamstring, abdomen tight.
Watch for arching of lower back. Keep ribs down. Chin tucked half way to chest.
(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.
(6) KB Deadlifts 8-12 reps
Focus on keeping spine neutral, hinging from hips and bending knees simultaneously.
KB set up between arches of feet.
Shoulders packed. Look to the floor, then to the horizon.
Breathe in through your nose as you descend, brace abdomen / core. Breath out strongly through your mouth as you stand.
(7) Single Leg Quarter Squat 8-12 repetitions
Focus on sitting your hips back and engaging your glute, with abdomen tight.
Feel the foot and big toe connection through your arch.
This is not a full single leg squat, your only squatting to around 120º in your knee.
(8) Side Planks 3-6 x 10 second Holds
Hips, shoulders & ankles are stacked and in straight line. Watch for shifting your hips back and dropping your top shoulder.
Drop hips, tapping floor after 5-10 seconds, then elevate back to elevated position.
Begin from KNEES. To rush to progress, practice. Build tension.
(9) Prone Stability Ball Y Raises with 3ft Foam Roller 10-15 reps
Use a 55cm or 65cm stability ball. Place upper ribs in center with spine tall, head and neck neutral.
Use a 3ft foam roller or 2-5lbs dumbbells.
Elbows stay locked out, shoulders driven back and down as you raise.
Watch for elbows bending and shoulders shrugging in an attempt for more range of motion (ROM).
