Week 22 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
  • Lying Hamstring, Adductor, Low Back Stretches x90 seconds per side; 30 seconds in each position
  • Butterfly Stretch with Isometric Hold x60 sec stretch, 30 sec pressing knees up, 30 sec stretch

Total Body 2

Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Each time you complete a round, increase the repetitions as noted. Rest only as needed. Videos and instructions for each exercise can be found below.

  • Medicine Ball Swing x4 repetitions, 8, 12, 16…
  • Alternating Forward & Reverse Lunges x4 repetitions per side (1 repetition = 1 forward & 1 backwards lunge), 6, 8, 10…
  • Burpee x4 repetitions, 6, 8, 10…
  • Alternating Side Squat x4 repetitions per side, 6, 8, 10…

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.

Lying Hamstring, Adductor, Low Back Stretches

Coaching points:

Begin on your back with a rope (can substitute with a towel, belt, resistance band, etc) wrapped around the bottom of one foot and the other leg straight on the floor. While trying to keep both legs straight, pull the rope up so that you feel a stretch in the back of your leg and hold for specified amount of time.

To stretch the adductor (inside of the thigh), drop your leg out away from the body. Use the rope to pull up so that you feel a stretch in both the inner thigh and back of the leg. When you drop the leg out, try to make sure your opposite hip does not come up off the floor.

To stretch the low back and hamstring, slowly bring the leg across the body. Use the rope to pull up so that you feel a stretch in both the back of the leg and higher up into the butt and low back on the side of the leg that is in the air. As you can see at the :25 second mark in the video, I reach my arm in the opposite direction of my foot to help try to keep my shoulder from coming up off the floor.

As a side note, if you have any low back issues, use caution with the low back portion of this exercise and move slowly. You might not want to drop your leg down too close to the floor.

Butterfly Stretch with Isometric Hold

Coaching points:

This is one of our more 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) Bring the bottoms of your feet together close to your body. Try to position your knees close to the floor and sit up tall.

2) Grab your ankles and use your elbows to press your knees towards the floor stretching the inside of your thighs holding for the specified amount of time.

3) After holding for the specified amount of time, maintain the position and try to pick your knees up by pressing them into your elbows BUT do not let your elbows move. You should feel the muscles on the inside of your thigh contracting. Hold that position and drive your knees into your elbows for the specified amount of time.

4) After holding for the specified amount of time, maintain the position and try to press your knees down into the floor, stretching the inside of your thighs and contracting the muscles on the outside of your thigh. Hold that position for the specified amount of time, working to bring your knees closer to the floor the entire time.

5) After pulling for the specified amount of time, maintain that position, relax and hold the stretch. You should be able to hold a deeper stretch than previously.

Medicine Ball Swing

Coaching points:

Position the feet shoulder width apart, squat down bringing the ball between your knees. Keep your arms straight and as you return from the squatting position, quickly bring the ball up to just above eye level. Make sure that at the top of the movement you do not over extend at your low back.

*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.

Alternating Forward & Reverse Lunges

Coaching points:

Start with feet together. Step forward with one leg and bend the back knee down towards 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. Use that same leg and step backwards until that knee is just shy of the floor.

With the majority of your weight on the front heel, push into the floor to bring the feet back together in the starting position. Complete all repetitions on one leg before moving to the other side.


Coaching points:

When reaching to the floor, make sure your hands are directly below the shoulders. As soon as you touch the floor, kick your feet out and then immediately back in without letting your low back go into extension (from the hips dropping too low). Jump up and reach overhead to finish.

If you lack the mobility to get into the bottom position just prior to kicking your feet out, try putting your feet wider to see if that feels more comfortable.

Alternating Side Squat

Coaching points:

Begin with your feet together. Step laterally with one leg so your feet are about shoulder width apart. Drop your hips back and squat down while trying to keep the majority of your bodyweight on your heels. Stand up out of the squat position, step in bringing your feet back together and then switch to the other side. Alternate sides.

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