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Exercises/Workouts

Week 13 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 Lying Figure 4 Stretch x90 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 five times as quickly as possible. Rest only as needed. Videos and instructions for each exercise can be found below. Lateral Crawling x8 repetitions per side (1 repetition = 1 step with each hand) Walking Lunge x6 repetitions per side (alternate legs) Lateral Hand Touch x8 repetitions per side (alternate arms) Reverse Lunge x6 repetitions per side (alternate legs) 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 12 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 Quadruped Side Leg Raises (HAB) x20 repetitions per side CARs Ankle x3 repetitions each direction per foot; 10-20 seconds per repetition Total Body 2 Complete each of four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below. Side Plank x20-45 seconds per side Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction) Quadruped Single Arm Reach x10 repetitions per side (alternate arms) Single Leg Hip Thruster x8 repetitions per side Exercise Demonstrations and Coaching Tips: CARs Quadruped Scapula 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 together. 4) Push the shoulders away from your ears dropping the shoulder blades down. 5) Repeat for designated number of…

Week 12 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 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 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. 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. Leg Lift x5 repetitions, 10, 15, 20… Ice Skaters x4 repetitions per side, 8, 12, 16… Seal Jacks x5 repetitions, 10, 15, 20… TRX Speed Squat or TRX Squat Jump x5 repetitions, 10, 15, 20… Exercise Demonstrations and Coaching Tips: Flossing the Spine Coaching points: Hold a rope (or a belt, towel, resistance band, etc) behind your back with both arms.…

Week 11 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 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. Medicine Ball Floor to Overhead x15 repetitions Reverse Lunge with Rotation x6 repetitions per side (alternate legs) Mountain Climbers x15 repetitions per side Forward Lunge x6 repetitions per side (alternate legs) Flutter Kicks x15 repetitions per side (1 repetition = 1 kick with each leg) 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…

Week 11 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 each of these five exercises in the order prescribed three times. Rest as needed. Videos and instructions for each exercise can be found below. Plank x as long as possible Rear Foot Elevated Split Squat x8 repetitions per side Single Leg Lying Hip Extension (SLSHE) x10 repetitions per side Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Toe Touch x10 repetitions per side 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…

September Workouts [Part 2]

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 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 Floor to Overhead x4 repetitions, 8, 12, 16, 20… Crossover Lunge x2 repetitions per side, 4, 6, 8, 10, 12… Mountain Climbers x4 repetitions per side, 8, 12, 16, 20… Forward Lunge with Rotation x2 repetitions per side, 4, 6, 8, 10, 12… 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 wall. Make sure you try to minimize the amount you rotate your shoulders sideways. When…

September Workouts

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 each of these five exercises in the order prescribed three 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) Toe Touch x10 repetitions per side Lying Hamstring Walkouts x5 repetitions Rear Foot Elevated Split Squat x8 repetitions per side 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 partially determine how high up you can rotate. To improve this exercise, sit your butt…

Week 10 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. Rest only as needed. Videos and instructions for each exercise can be found below. Crawling x8 repetitions per side (1 repetition = 1 step with each hand) Alternating Forward & Reverse Lunges x4 repetitions per side (1 repetition = 1 lunge forward & 1 lunge backwards) Plank + Reach x8 repetitions per side (alternate arms) Alternating Side Squat x6 repetitions per side (alternate legs) 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.…

Week 10 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 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 Side Lying Open Door x5 repetitions per side 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 Split Squat x8 repetitions per side Knee to Elbow x8 repetitions per side (alternate legs) Circuit 2 Step Ups x8 repetitions per side Straight Arm Alternating Side Plank x8 repetitions per side Circuit 3…

Week 9 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 Front Foot Elevated Hip Flexor Stretch x75 seconds per side Total Body 2 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 V-Sit Hold x20-45 seconds Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction) Circuit 2 Straight Arm Plank + Plank x20-60 seconds holding each position Lying Hip Extension (SHE or Supine Hip Extension) x10 repetitions with 3 second hold at top Side Plank x30-45 seconds per side 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 to your ears and…

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