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Week 18 Workouts 3 & 4

Move Better 2

Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below.

  • CARs Shoulder x 3 repetitions per side; 15-20 seconds per repetition
  • Quadruped Side Leg Raises (HAB) x20 repetitions per side
  • CARs Ankle x3 repetitions each direction per foot; 10-20 seconds per repetition

Total Body 2

Complete the first circuit of three exercises three times in the order prescribed. Then complete the second circuit of three exercises three times in the order prescribed. Rest as needed. Videos and instructions for each exercise can be found below.

Circuit 1

  • Side Plank x20-45 seconds per side
  • Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction)
  • Straight Arm Plank + Plank x20-60 seconds holding each position

Circuit 2

  • Push-ups (3 levels) x10 repetitions
  • V-Sit Hold x20-45 seconds
  • Single Leg Hip Thruster x8 repetitions per side

Exercise Demonstrations and Coaching Tips:

CARs Shoulder

Coaching points:

You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards the wall. Make sure you try to minimize the amount you rotate your shoulders sideways.

When performing CARs, focus on taking the joint through a full range of motion. You want to slowly move as if you are moving the joint through mud.

Controlled Articular Rotations (CARs for short) are active, rotational movements of a joint throughout the outer limits of motion.

Performing them on a regular basis helps to 1) maintain range of motion, 2) increase the health and longevity of your joints, 3) reduces risk of injury to a joint.

Quadruped Side Leg Raises (HAB)

Coaching points:

Start from a kneeling position. Straighten one leg and bring it out to the side (the closer you bring it to the elbow, the more intense the exercise will be). While trying to keep your leg straight, bring it up off the floor moving through a small up and down motion. Make sure to try and keep your elbows straight the entire time and not let your foot touch the ground until you have completed the specified number of repetitions or time.

CARs Ankle

Coaching points:

Pull the toes up towards the shin. Rotate the foot out away from the body. Flex the foot down and point the toes in the same direction. Turn the foot in and slowly bring the toes back up toward the shin completing one rotation. Repeat for the designated number of repetitions.

When performing CARs, focus on taking the joint through a full range of motion. You want to slowly move as if you are moving the joint through mud.

Controlled Articular Rotations (CARs for short) are active, rotational movements of a joint throughout the outer limits of motion.

Performing them on a regular basis helps to 1) maintain range of motion, 2) increase the health and longevity of your joints, 3) reduces risk of injury to a joint.

Side Plank

Coaching points:

You want your knees, hips and shoulders to be in a straight line. Your elbow should be directly below the shoulder. Shoulders and hips should be perpendicular to the floor. Focus on not letting your hips drop back as you start to get tired.

Forward & Backwards Hops

Coaching points:

Start with your feet close together. Hop back and forth as quickly as possible. Try to keep your feet together the entire time. As shown in the video, most people do better having a visual to jump over.

Straight Arm Plank + Plank

Coaching points:

Begin in a push-up position with your hands under your shoulders and your ankles, knees, hips and shoulders in a straight line. Hold your body steady for the specified amount of time.

From there, drop straight down onto your elbows and continue to hold yourself with your ankles, knees, hips and shoulders in a straight line for the specified amount of time.

Throughout the entire exercise, the most common error to try and avoid is letting your hips drop too close to the floor, often leading you to overextend at the low back.

Push-ups (3 levels)

Coaching points:

Regardless of which level you choose, you want to focus on keeping your knees, hips and shoulders in a line. Your hands should be set up slightly below your shoulders and your elbows should be roughly 35-75 degrees away from your sides (this will vary based on where you feel most comfortable). The closer the elbows are to the side, generally the less stress is placed on the shoulder.

Level 1: Perform the entire exercise kneeling.

Level 2: Lower yourself down with your knees straight and the weight on your toes. At the bottom position, drop down to your knees and push yourself back up to the starting position.

Level 3: Perform the entire exercise from your toes.

Another alternative is to perform this exercise from an angle. For example, do the push-ups from the edge of a couch, chair or step. The greater the incline, the easier the exercise will be.

V-Sit Hold

Coaching points:

While seated, lean backwards with your upper body to about a 45 degree angle and bend your knees just slightly and hold. The farther you lean back and the farther you bring your legs in front of you, the more intense the movement will be. If you struggle with this exercise you can keep your hands on the floor to help balance yourself.

Single Leg Hip Thruster

Coaching points:

Begin with your upper body resting on the side of a bench roughly 18” off the floor. Position your upper body so that the majority of your weight is about even with your bra strap…males can use their best judgement 😉

Pick one foot up off the floor. Use your other heel to drive down into the floor elevating your hips. You want to try to raise your hips so that at the top position your shoulders, hips and knees are in a straight line. At the top position, your leg pushing into the floor should be bent about 90 degrees at the knee. Complete all repetitions on one side before switching to the other leg.

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