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Week 26 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
  • CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition
  • Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side

Total Body 2

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.

  • Crossover Lunge x8 repetitions per side (1 repetition = 1 lunge with each leg)
  • Lateral Hand Walk x8 repetitions per side (1 repetition = 1 step with each hand)
  • Forward Lunge with Rotation x8 repetitions per side (1 repetition = 1 lunge with each leg)
  • Plank to Push-up x8 repetitions per side (1 repetition = 1 step with each hand)

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.

CARs Quadruped Hip

Coaching points:

Slowly kick the leg back as high as possible. Rotate the knee out to make a large circle. Really work to get as full range of motion as possible. Make sure to keep your elbows straight the entire time.

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.

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!

Crossover Lunge

Coaching points:

Start with feet together. Step backwards at an angle 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.

Try to keep your shoulders back and not bend forward throughout the movement.

The greater the angle you step backwards, the more challenging the exercise will be. Alternate sides for prescribed number of repetitions.

Lateral Hand Walk

Coaching points:

Begin in a push-up position with feet shoulder width apart. You are going to move your opposite arm and leg simultaneously. The slower you go and longer you hold the arm and leg in the air, the more challenging the exercise will be. Focus on keeping your body in a straight line from head to toe.

Forward Lunge with Rotation

Coaching points:

Start with feet together. Step forward with one leg and bend the back 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 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.

To make the exercise more challenging, rotate with a weight in your hands or extend your arms out further during the rotation.

Plank to Push-up

Coaching points:

Begin in a plank position on your elbows with your shoulders, hips, knees and ankles in a straight line. Pick one arm off the floor and bring your hand directly below your shoulder. Use that arm to push you away from the floor while bringing the other arm up off the floor and placing that hand directly below the shoulder.

You should now be in a push-up position. Pick one hand off the floor at a time and return to your elbows, back into the starting position. Repeat for specified number of repetitions.

To modify the exercise, you can drop down to your knees rather than your toes. You can also position your feet wider to make the exercise less challenging. Try to focus on minimizing the amount your hips shift side to side when moving from the plank to the push-up position.

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