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Week 23 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.

  • TRX Chest Stretch x90 seconds
  • Upper Back Stretch with Isometric Hold x60 sec stretch, 30 sec press down, 30 sec stretch; repeat on other side
  • CARs Standing Hip x3 repetitions per side; 15-20 seconds per repetition

Total Body 2

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

  • Reverse Lunge with Rotation x5 repetitions per side (alternate legs)
  • Knee Cross Body x10 repetitions per side (alternate legs)
  • Forward Lunge x5 repetitions per side (alternate legs)
  • Jumping Jacks x15 repetitions

Exercise Demonstrations and Coaching Tips:

TRX Chest Stretch

Coaching points:

If performing at home, you can do this in a doorway or hallway (both arms or one arm at a time). Step forward with one foot and the arms out to the side. To increase the stretch, slowly  continue to move your feet forward and gently lean into it.

As you can see at the :13 and :17 second marks in the video, by changing the angle of your arms you will slightly change the direction of the stretch. Try it with the arms at different positions to see where you get the greatest stretch.

Upper Back Stretch with Isometric Hold

Coaching points:

Start kneeling with your knees, hips and shoulders in a straight line and your arms extended in front of you resting on an object that will not move (foam roller, table, bed, couch, etc).

1) Drop your hips back towards your heels and tuck your head between your shoulders so that you feel a stretch around your armpits. Hold stretch for specified amount of time.

2) After holding for the specified amount of time, maintain that position and press your palms down into the foam roller (or table/bed/couch/etc). You should feel the muscles around the armpits working. Continue pressing down for specified amount of time.

3) After pressing for the specified amount of time, maintain that position and try to tuck your head between your shoulders further than you did initially and hold the stretch for specified amount of time.

If you feel discomfort in your shoulders during this exercise, try doing it without tucking your head between your shoulders as much.

CARs Standing Hip

Coaching points:

Bring the knee up as high as possible. Slowly move the knee out to the side. Reach the knee and foot back as far as you can while minimizing how much you bend forward at the waist.

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.

Reverse Lunge with Rotation

Coaching points:

Start with feet together. Step backwards with one leg and bend that 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 back 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.

Knee Cross Body

Coaching points:

Make sure to keep your elbows straight and directly under the shoulders. Bring your knee up towards your opposite forearm without letting your hips drop causing your low back to go into extension.

Forward Lunge

Coaching points:

Start with feet together. Step forward 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 and repeat with the other leg. Alternate for specified number of repetitions.

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.

Jumping Jacks

Coaching points:

Start with the feet together and hands by your side. As you split your feet laterally, reach both arms out to the side and overhead. As quickly as possible, jump back into the starting position returning the hands by your side.

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