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Week 21 Workout 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.

  • Shoulder I, Y, T x5 repetitions at each position
  • TRX Back Stretch x90 seconds
  • Front Foot Elevated Hip Flexor Stretch x75 seconds per side

Total Body 2

Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below.

  • Side Plank x20-45 seconds per side
  • Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction)
  • Quadruped Single Arm Reach x10 repetitions per side (alternate arms)
  • Lying Hip Extension (SHE or Supine Hip Extension) x10 repetitions with 3 second hold at top

Exercise Demonstrations and Coaching Tips:

Shoulder I, Y, T

Coaching points:

There are 3 parts to this exercise. During all 3, try to keep from arching your back or picking your head up off the floor.

1) Start face down with your arms straight, close to your ears and thumbs pointed up towards the ceiling (from above you should look like the letter I). Slowly pick the arms up off the floor and hold for 1-3 seconds. Lower back down and repeat for desired number of repetitions.

2) Move arms out to about a 45 degree angle (from above you should look like the letter Y). Repeat the same movement as before slowly picking the arms up off the floor and holding for 1-3 seconds. Lower back down and repeat for desired number of repetitions.

3) 2) Move arms out to about a 90 degree angle (from above you should look like the letter T). Repeat the same movement as before slowly picking the arms up off the floor and holding for 1-3 seconds. Lower back down and repeat for desired number of repetitions.

TRX Back Stretch

Coaching points:

If performing at home, you can do this hanging on to a doorknob, doorframe or any other object you have available. I prefer to use something at least shoulder high and preferably higher.

While holding on to TRX straps (or whatever you decide to use), drop your hips back keeping your legs straight. Your arms should also be straight and preferably over your head. The more you drop your hips back the greater the stretch.

As you can see at the :07 and :12 second marks in the video, you can rotate your shoulders sideways to increase the stretch.

Front Foot Elevated Hip Flexor Stretch

Coaching points:

Start on one knee with your front foot on a 4-8” box (in the video, I am using a 6” box. Generally, a taller person should use a taller box).

Begin by placing one foot on a stool, couch, recliner seat, etc behind you and place that knee on the ground (when doing this at home, I lay a pillow down to make it more comfortable on my knee). The other leg should be in front of you with the knee bent about 90 degrees.

From this position, slowly push your hips forward. You should feel a stretch in the thigh of the bottom leg. As you can see at the :08 second mark in the video, you want to slightly crunch forward at the ribs. This will help prevent you from hyperextending at the low back.

At the :20 second mark in the video, you can see that I slid my front foot over in front of the back knee. This will increase the stretch by putting you into a more internally rotated position which is beneficial for a lot of people that lack hip internal rotation.

Not shown in the video: You can take the stretch one step further by reaching overhead with the arm on the same side as the bottom leg.

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.

Quadruped Single Arm Reach

Coaching points:

Begin in a kneeling position with your knees directly below your hips and your hands directly below your shoulders. Pick your knees up off the floor 2-4”. Slowly reach directly in front of you with one arm and hold for 1-2 seconds. Return that arm back on the floor and reach with the other arm. Alternate back and forth for specified number of repetitions.

Throughout the entire movement, try to minimize how much your hips shift side to side. To make the exercise more challenging, move your feet closer together. Position the feet wider to make it easier.

If you feel like you are placing too much weight on your shoulders, shift your hips back towards your heels a few inches.

Lying Hip Extension (SHE or Supine Hip Extension)

Coaching points:

Your knees should be bent about 90 degrees. You want to push your heels into the floor in order to raise your hips up. Only bring your hips up as high as you can without letting your low back start to arch.

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