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Week 23 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.

  • Lying Floor Slides x15 repetitions
  • Rear Foot Elevated Hip Stretch x75 seconds per side
  • Lying Single Leg Pelvic Rotations x10 repetitions per side; hold 2 seconds per repetition

Total Body 1

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

  • Plank x as long as possible
  • Single Leg Lying Hip Extension (SLSHE) x10 repetitions per side
  • Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction)

Circuit 2

  • Hip Matrix x3 repetitions per side (hold 3 seconds in each position)
  • Straight Arm Alternating Side Plank x8 repetitions per side
  • High Knees x15 repetitions per side (alternate legs)

Exercise Demonstrations and Coaching Tips:

Lying Floor Slides

Coaching points:

Lay on the floor with your elbows bent 90 degrees and your forearms against the floor. Slide your forearms straight up reaching as high as you can while trying to maintain contact between your forearms and the floor. Slowly lower your arms back down and repeat for the desired number of repetitions.

Rear Foot Elevated Hip Stretch

Coaching points:

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.

Lying Single Leg Pelvic Rotations

Coaching points:

Begin with one leg straight and one leg bent about 90 degrees. Drive the heel of the bent leg down into the floor to slightly pick up your hip. It is ok if your pelvis rotates slightly but you are not trying to pick up the hip on the straight leg.

Hold the hip of the bent knee off the floor for 3-5 seconds before returning back to the starting position. Complete all repetitions on one side before switching legs and repeating. This is a very small movement with a limited range of motion.

Plank

Coaching points:

Begin on the floor with the elbows under the shoulders and your toes digging into the floor. Press yourself up off the floor with your knees straight and toes firmly planted. Focus on pulling your rips and pelvis together.

As you begin to fatigue, make sure to not let your low back start to round and over extend. With proper form, you should be able to place a broomstick on your back and have it touch your tailbone, between your shoulder blades and the back of your head simultaneously.

Single Leg Lying Hip Extension (SLSHE)

Coaching points:

Begin with one leg bent about 90 degrees and cross the other leg over resting your ankle on your knee. Drive the heel of the bottom leg into the floor in order to raise your hips up. Focus on trying to raise your hips evenly and not let one drop below the other. Only bring your hips up as high as you can without letting your low back start to arch.

Complete all repetitions on one side before switching legs.

Lateral Hops

Coaching points:

Start with your feet close together. Hop side to side 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.

Hip Matrix

Coaching points:

There are 3 steps to this exercise.

1) Begin with knees under the hips and hands under the shoulders. Slowly kick your heel up towards the ceiling as high as you can while keeping the knee bent about 90 degrees, the arms straight and focusing on not extending at the low back.

2) From there bring that same knee out to the side as high as possible. This will be the most challenging position where you will have to work to not let the opposite elbow bend.

3) From there bring the knee in towards the forearm (touch the forearm with the knee if possible). Go straight into the next repetition on the same side.

Complete all repetitions on one side before switching legs. The longer you hold each position, the more challenging the exercise will be.

Straight Arm Alternating Side Plank

Coaching points:

Begin in a push-up position with your hands directly below your shoulders and feet about shoulder width apart. While reaching up with one arm, try to rotate your body keeping everything aligned (meaning keep your knees, hips and shoulders turning at the same time).

Reach toward the ceiling before returning to the starting position and repeating on the other side. To make the exercise more challenging, position your feet closer together.

High Knees

Coaching points:

Focus on trying to get your knees up even with your hips. The higher you bring the knees and the quicker you alternate sides, the more challenging the exercise will be.

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