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Exercises/Workouts

Week 18 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. Kneeling Elbow Extensions x10 repetitions per side Kneeling Hamstring Stretch with isometric hold (FFE) x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Side Lying Open Door x5 repetitions per side Total Body 1 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. VS (Slider) Hand Walk x2 repetitions (1 repetition = 6 steps with hands forward & 6 steps backwards) Ice Skaters x6 repetitions per side Medicine Ball Swing x12 repetitions TRX Speed Squat or TRX Squat Jump x12 repetitions Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions https://www.youtube.com/watch?v=NdBSHJnBr_w Coaching points: Begin in a kneeling position with your elbows on the floor directly under your shoulders. Put your left hand behind your head and bring your left elbow to your right forearm. From there, slowly rotate from the shoulders moving your elbow towards the ceiling. Your flexibility through the shoulders and upper back will…

Week 17 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. Shoulder I, Y, T x5 repetitions at each position TRX Back Stretch x90 seconds CARs Standing Hip x3 repetitions per side; 15-20 seconds per repetition 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. Lateral Hand Walk x2 repetitions per side (1 repetition = 1 step with each hand), 4, 6, 8… Reverse Lunge with Rotation x2 repetitions per side (alternate legs), 4, 6, 8… Plank to Push-up x2 repetitions per side (1 repetition = 1 step with each hand), 4, 6, 8… Forward Lunge x2 repetitions per side (alternate legs), 4, 6, 8… Exercise Demonstrations and Coaching Tips: Shoulder I, Y, T https://www.youtube.com/watch?v=RfQCn2Dp1BI Coaching points: There are 3 parts to this exercise. During all 3, try to keep from arching your back or picking your head up off the floor. 1) Start face down with…

Week 17 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 Rear Foot Elevated Hip Stretch x75 seconds per side Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom Total Body 1 Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below. Plank x as long as possible Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Bird Dog x6 repetitions per side (complete all reps on 1 side at a time) Single Leg Lying Hip Extension (SLSHE) x8 repetitions per side Exercise Demonstrations and Coaching Tips: Wall Slides https://www.youtube.com/watch?v=uH7sDW911_Q 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…

Week 16 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 Quadruped Scapula x90 seconds; hold 5 seconds at top and bottom 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 Complete each of these five exercises in the order prescribed four times as quickly as possible. Rest only as needed. Videos and instructions for each exercise can be found below. Seal Jacks x15 repetitions V-Sit x15 repetitions Alternating Forward & Reverse Lunges x4 repetitions per side (1 repetition = 1 forward & 1 backwards lunge) Straight Arm Alternating Side Plank x6 repetitions per side Alternating Side Squat x6 repetitions per side Exercise Demonstrations and Coaching Tips: CARs Quadruped Scapula https://www.youtube.com/watch?v=nfyldqG96bA Coaching points: The goal is to move your shoulder blades in a rotational pattern. 1) Push the chest up away from the floor as far as you can. 2) Elevate the shoulder blades by shrugging your shoulders. 3) Drop the chest towards the floor and pinch the shoulder blades…

Week 16 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. Flossing the Spine x10 second stretch; alternate pulling down with bottom arm and pulling up with top arm; repeat 3 times each before switching arms 90 90 Seated Hip Stretch with Isometric Hold x(front leg) 45 sec stretch, 30 sec pressing knee down, 30 sec pulling knee up, 30 sec stretch; (back leg) 45 sec stretch, 30 sec pressing knee down, 30 sec pulling knee up; switch legs and repeat 90 90 Breathing x 2 minutes; inhale through nose 3-6 seconds; exhale through mouth 6-10 seconds 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. Medicine Ball Floor to Overhead x12 repetitions Split Squat x8 repetitions per side Push-up Jack x12 repetitions Reverse Lunge with Overhead Reach x8 repetitions per side (alternate legs) Exercise Demonstrations and Coaching Tips: Flossing the Spine https://www.youtube.com/watch?v=zeI8GYk1CPk Coaching points: Hold a rope (or a belt, towel, resistance band, etc) behind your back…

Week 15 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 Front Foot Elevated Hip Flexor Stretch x75 seconds per side Total Body 2 Complete each of these five exercises in the order prescribed three times. Rest as needed. Videos and instructions for each exercise can be found below. Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction) Single Leg Reach x8 repetitions per side Side Plank x20-45 seconds per side Lying Hip Extension (SHE or Supine Hip Extension) x10 repetitions with 3 second hold at top Rear Foot Elevated Split Squat x8 repetitions per side Exercise Demonstrations and Coaching Tips: TRX Chest Stretch https://www.youtube.com/watch?v=TuvIFaFJPjI 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.…

Week 15 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 Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Lying Single Leg Pelvic Rotations x10 repetitions per side; hold 2 seconds per repetition Total Body 1 Set a timer for three minutes. Complete the first pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the second pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the third pair of exercises as many times as possible in three minutes. Videos and instructions for each exercise can be found below. Circuit 1 Step Ups x8 repetitions per side Alternating Side Plank x8 repetitions per side Circuit 2 Alternating Side Lunge x6 repetitions per side (alternate legs) Hand Walkouts x4 repetitions Circuit 3 Gait Swings x15 repetitions Side Plank + Twist x10 repetitions per side Exercise Demonstrations and Coaching Tips: Lying Floor Slides https://www.youtube.com/watch?v=wKAwyAeWQE8…

Week 14 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 Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition Total Body 2 Set a timer. To begin complete one repetition of each exercise in the order prescribed. At the start of the second minute complete two repetitions of each exercise in the order prescribed. At the start of the third minute complete three repetitions of each exercise in the order prescribed. Repeat until you can no longer complete all of the repetitions within one minute. To modify the workout, instead of starting at the top of every minute change your time to begin every 90 seconds. Videos and instructions for each exercise can be found below. Knee Cross Body Crossover Lunge Jumping Jacks Forward Lunge with Rotation Exercise Demonstrations and Coaching Tips: CARs Shoulder https://www.youtube.com/watch?v=Y_sPozh-MH0 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…

Week 14 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. Kneeling Elbow Extensions x10 repetitions per side Hip Rocking with Straight Leg x60 seconds per side; hold 10 seconds when rocking back Side Lying Open Door x5 repetitions per side 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 Push-ups (3 levels) x10 repetitions Lying Hamstring Walkouts x5 repetitions 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) Plank x as long as possible High Knees x15 repetitions per side (alternate legs) Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions https://www.youtube.com/watch?v=NdBSHJnBr_w Coaching points: Begin in a kneeling position with your elbows on the floor directly under your shoulders. Put your left hand behind your head and bring your left elbow to your right forearm. From there, slowly rotate from the shoulders moving…

Week 13 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. Shoulder I, Y, T x5 repetitions at each position TRX Back Stretch x90 seconds Leg Lowering x10 repetitions per side Total Body 2 Set a timer for 10 minutes. Complete as many rounds of these 4 exercises as possible in the order prescribed. Each time you complete a round, decrease the repetitions as noted. If you complete the circuit and still have time remaining, start over with the prescribed number of repetitions for round one. Rest only as needed. Videos and instructions for each exercise can be found below. Medicine Ball Swing x16 repetitions, 12, 8, 4 Burpee x8 repetitions, 6, 4, 2 Lunge Matrix x4 repetitions per side (1 repetition = 1 forward, 1 side & 1 reverse lunge), 3, 2, 1 Bodyweight Squat x16 repetitions, 12, 8, 4 Exercise Demonstrations and Coaching Tips: Shoulder I, Y, T Coaching points: There are 3 parts to this exercise. During all 3, try to keep from arching your back or picking your head up off the floor. 1) Start face down with your arms straight, close…

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