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Week 21 Workouts 1 & 2

Move Better 1

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

  • Wall slides x15 repetitions
  • Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side
  • Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom

Total Body 1

Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below.

  • Leg Lift x15 repetitions
  • Seal Jacks x15 repetitions
  • Alternating Side Lunge x5 repetitions per side (alternate legs)
  • Gait Swings x15 repetitions

Exercise Demonstrations and Coaching Tips:

Wall Slides

Coaching points:

Stand with your butt and shoulder blades touching a wall. Position your arms at a 90 degree angle and your forearms against the wall. Slide your forearms straight up reaching as high as you can overhead while trying to maintaining contact between your forearms and the wall. Slowly lower your arms back to the starting position and repeat for the desired number of repetitions.

Most people will try to compensate in order to make up for a lack of shoulder mobility. You can see this when the camera moves to a side angle by looking at the extension in my low back (notice the gap between my low back and the wall) and my ribs which are flaring out.

To get the most out of this exercise, try to keep your low back flat and your ribs down. If you are unable to touch the wall with your forearms, that is ok. Just reach back as far as you can. With repetition and consistency, this will improve which will be noticeable when performing any movement that involves you rotating or looking over your shoulder.

Standing Hamstring Stretch with Isometric Hold

Coaching points:

This is one of our best yet most complicated stretches to demonstrate in a video because of the isometric contractions (called PAILs and RAILs) we incorporate which can be difficult to see on camera. I have outlined them briefly step by step below.

1) Begin with one  resting on a box about 18″ high. Make sure the bottom toe is pointed straight ahead and the knee of the top leg is unlocked. Lean forward from the chest and hold (try not to just hunch over with your back rounded). You should feel a stretch in the back of the front leg.

2) After holding for the specified amount of time, maintain that position and press your front leg down into the step (intensity and duration of press into the step will vary). You will feel the muscles on the back of the front leg turn on.

3) After pressing for the specified amount of time, maintain that position and pull your front leg up away from the box and hold (this is much easier said than done). You can see me do this at the :24 second mark in the video.

4)  After pulling for the specified amount of time, maintain that position, relax and hold the stretch. You should be able to lean forward more than previously.

5) Switch legs and repeat!

Cat Camel Stretch

Coaching points:

Think about moving one spinal segment at a time starting from one end and working your way to the other. Slowly drop the shoulders down and arch the back as much as you can. Hold it for 3-5 seconds before slowly moving into a rounded back position and holding for 3-5 seconds.

Leg Lift

Coaching points:

Try to keep your back from over extending. For most people, placing your hands under your butt will help. Exhale as you bring your knees off the floor and try to keep your legs straight.

Seal Jacks

Coaching points:

Start with the feet together and hands together in front of the body chest high. As you split your feet laterally, reach both arms out to your side. As quickly as possible, jump back into the starting position returning the hands directly in front of the chest.

Alternating Side Lunge

Coaching points:

Start with your feet together. Step out to the side with your right leg bending your right knee and dropping your hips back. Try to keep the left leg straight and the weight on your right heel. Push up through your right heel to return to the starting position and repeat with the other leg.

Alternate for specified number of repetitions. Try to keep your shoulders back and not bend forward anymore than you have to during the movement.

Gait Swings

Coaching points:

Start with the feet together and hands by your side. As you hop and split your feet laterally, reach one (or both) hands towards the floor directly between your feet while dropping your hips behind you. Focus on bending at the hips when reaching down instead of rounding forward at the back. As quickly as possible, jump back into the starting position.

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