Foundation 7B
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 1 Arm Overhead or at Side with 5-15lbs, 20-40 reps each arm.
Hold 1 arm overhead, fully extended at shoulder and elbow. Can also be held at your side.
Raise knee above hip, watch for forward head and collapsing, keep tall.
If feeling restricted in your shoulder holding the weight over head, massage your chest and lat area prior.
(2) Elevated Bird Dog Rows 8-10 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.
Watch for heel higher than hip and an increased arch in lower back. Look at the floor.
(3) 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.
(4) Elevated Bridges 8-12 repetitions with 10-40lbs 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 neutral, ribs down. Chin tucked half way to chest.
(5) Pushups to T’s 2-5 second holds at top end range.
Chest taps floor, full lockout at top, rotate to a T with arms fully extended.
Move slow. Press strong through entire hand. Watch for shrugging of shoulders.
PRACTICE, quality over quantity.
(6) Stand Ups to Balance 8-15 repetitions
Don’t rush, move slow, feel every degree of the concentric and eccentric phase.
Watch for momentum. Make sure knee rests on floor.
(7) Planks Elbows on Stability Ball 20-60 seconds
Seconds only count as long as abdomen is fully engaged, glutes are tight and you don’t arch your lower back. Build tension.
Use a 55-65cm stability ball.
Stay engaged. It’s not about duration.
If you don’t have a stability ball, do from floor.
(8) Standing Shoulder Dumbbell Y Raises superset with Cobras, 10-12 repetitions for each
Use 2-6lb dumbbells for each exercise. When finished with the Y Raises, immediately go into the Cobras (superset).
Keep shoulders down and back. Keep shoulder blades pulled back when doing the Y raise.
Hold at top of Y raise, shoulder height, no higher, for 3-5 seconds. Thumbs up elbows locked throughout.
