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Week 20 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 Quadruped Scapula x90 seconds; hold 5 seconds at top and bottom
  • Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition
  • CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition

Total Body 2

Set a timer for three minutes. Complete the first pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the second pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the third pair of exercises as many times as possible in three minutes. Videos and instructions for each exercise can be found below.

Circuit 1

  • Crossover Lunge x6 repetitions per side (1 repetition = 1 lunge with each leg)
  • Side Plank + Twist x10 repetitions per side

Circuit 2

  • Forward Lunge with Rotation x6 repetitions per side (1 repetition = 1 lunge with each leg)
  • Mountain Climbers x12 repetitions per side

Circuit 3

  • Step Ups x8 repetitions per side
  • Medicine Ball Floor to Overhead x15 repetitions

Exercise Demonstrations and Coaching Tips:

CARs Quadruped Scapula

Coaching points:

The goal is to move your shoulder blades in a rotational pattern.

1) Push the chest up away from the floor as far as you can.

2) Elevate the shoulder blades by shrugging your shoulders.

3) Drop the chest towards the floor and pinch the shoulder blades together.

4) Push the shoulders away from your ears dropping the shoulder blades down.

5) Repeat for 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.

Alternating Knee Hugs

Coaching points:

While lying on your back, pull one knee in towards the chest and straighten the other leg at the same time. The closer the heel is to the floor of the straight leg and the more you pull the opposite knee up to the chest, the greater stretch you will feel through the hips.

Alternate side, holding each position for 3-5 seconds. Try to press your low back into the floor to keep from overextending and putting too much pressure on it.

CARs Quadruped Hip

Coaching points:

Slowly kick the leg back as high as possible. Rotate the knee out to make a large circle. Really work to get as full range of motion as possible. Make sure to keep your elbows straight the entire time.

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.

Crossover Lunge

Coaching points:

Start with feet together. Step backwards at an angle with one leg and bend the back knee down close to the floor. Just shy of the back knee hitting the floor, push through the front heel to drive you back up to the starting position.

Try to keep your shoulders back and not bend forward throughout the movement.

The greater the angle you step backwards, the more challenging the exercise will be. Alternate sides for prescribed number of repetitions.

Side Plank + Twist

Coaching points:

Begin in a side plank position with your elbow directly below your shoulder, your hips stacked on top of each other perpendicular to the floor and ankles, knees, hips and shoulder in a straight line. Slowly reach underneath your ribs and behind you with one arm. Your shoulders and hips should move with your arm.

From there, reach up so that your hand is directly above you reaching towards the ceiling. You do not want to reach behind you opening your shoulders up to the ceiling. This can put too much pressure on your bottom shoulder.

You can modify this exercise by bending your knees 90 degrees so that you are supporting yourself on your knees rather than the outside of your bottom foot.

Forward Lunge with Rotation

Coaching points:

Start with feet together. Step forward with one leg and bend the back knee down close to the floor. At the same time, rotate in the direction of the front leg. Just shy of the back knee hitting the floor, push through the front heel to drive you back up to the starting position.

Try to keep your shoulders back and not bend forward throughout the movement. You want to step forward far enough to create enough distance between the back knee and front heel so you can keep your weight on your heel when returning up to the starting position.

To make the exercise more challenging, rotate with a weight in your hands or extend your arms out further during the rotation.

Mountain Climbers

Coaching points:

Make sure to keep your elbows straight and directly under the shoulders. Bring your knee up towards your forearm without letting your hips drop causing your low back to go into extension. As quickly as possible, switch your feet bringing the opposite knee up towards the forearm. Alternate sides as quickly as possible without sacrificing form.

Step Ups

Coaching points:

Ideally you would start with a step about shin high. Begin with one foot on top of the step. Drive that top heel into the step to better activate the glutes and stand up on top of the box.

You can hold the opposite leg in the air at the top for a greater challenge. Bring the same leg back down to return to the starting position. Do not take your top foot off of the step between each repetition. Complete all repetitions on one side before switching legs.

Medicine Ball Floor to Overhead

Coaching points:

Begin with the feet about shoulder width apart and the ball at your chest. Bend the knees and drop the hips back reaching towards the floor with the medicine ball. Try to minimize your shoulders rounding forward or bending over with your low back.

While coming up from the squatting position, bend the elbows bringing the ball to the chest and then pressing it overhead. In order to elevate the heart rate, perform this movement quickly.

*You can substitute the medicine ball with a 1 gallon jug of water (8.34 lbs), a small child or any other object you can easily hold with 2 hands.

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