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Exercises/Workouts

Week 9 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 Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom Total Body 1 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. Medicine Ball Swing Alternating Side Lunge (1 repetition = 1 lunge with each leg) VS (Slider) Hand Walk Gait Swings Exercise Demonstrations and Coaching Tips: Wall Slides Coaching points: Stand with your butt and shoulder blades touching a wall.…

Week 8 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 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 10 minutes. Complete as many rounds of these four 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. Lateral Hand Walk x8 repetitions per side (1 repetition = 1 step with each hand), 6, 4, 2 Crossover Lunge x8 repetitions per side (1 repetition = 1 lunge with each leg), 6, 4, 2 Plank to Push-up x8 repetitions per side (1 repetition = 1 step with each hand), 6, 4, 2 Forward Lunge with Rotation x8 repetitions per side (1 repetition = 1 lunge with each leg), 6, 4,…

Week 8 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 Hip Rocking with Straight Leg x60 seconds per side; hold 10 seconds when rocking back 90 90 Breathing x 2 minutes; inhale through nose 3-6 seconds; exhale through mouth 6-10 seconds 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 x8 repetitions per side (complete all reps on 1 side at a time) Lying Hamstring Walkouts x5 repetitions 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. Use the bottom arm to pull down (you should feel a stretch in the shoulder and tricep of the top arm). Hold for specified amount of time.…

August 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. Shoulder I, Y, T x5 repetitions at each position TRX Back Stretch x90 seconds Leg Lowering x10 repetitions per side 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. Crawling x10 repetitions per side (1 repetition = 1 step with each hand) Lunge Matrix x4 repetitions per side (1 repetition = 1 forward lunge, 1 side lunge & 1 reverse lunge) Plank + Reach x10 repetitions per side (alternate arms) Bodyweight Squat x10 repetitions Flutter Kicks x15 repetitions per side (1 repetition = 1 kick with each leg) 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 your arms straight, close to your ears and thumbs pointed up towards the ceiling (from above you should look like the…

Week 7 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 Leg Lowering x10 repetitions per side 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. V-Sit x15 repetitions Lunge Matrix x3 repetitions per side (1 repetition = 1 forward lunge, 1 side lunge & 1 reverse lunge) Seal Jacks x15 repetitions Bodyweight Squat x10 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…

Week 7 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 Lying Figure 4 Stretch x90 seconds per side Lying Single Leg Pelvic Rotations x10 repetitions per side; hold 2 seconds per repetition Total Body 1 Set a timer for 12 minutes. Complete as many rounds of these 4 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… Reverse Lunge x2 repetitions per side, 4, 6, 8, 10, 12… Push-up Jack x4 repetitions, 8, 12, 16, 20… Walking Lunge x2 repetitions per side, 4, 6, 8, 10, 12… 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…

Week 6 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 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 these five exercises in the order prescribed three times. Rest as needed. Videos and instructions for each exercise can be found below. Single Leg Reach x8 repetitions per side Push-ups (3 levels) x10 repetitions Single Leg Hip Thruster x8 repetitions per side Side Plank x30-45 seconds per side Forward & Backwards Hops x15 repetitions (1 repetition = 1 hop in each direction) 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…

Week 6 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 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. Hand Walkouts x4 repetitions Ice Skaters x8 repetitions per side Alternating Side Plank x8 repetitions per side TRX Speed Squat or TRX Squat Jump x15 repetitions Flutter Kicks x15 repetitions per side (1 repetition = 1 kick with each leg) Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions 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…

Week 5 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. Rest only as needed. Videos and instructions for each exercise can be found below. Knee Cross Bodyx10 repetitions per side (alternate legs) Reverse Lunge with Rotation x6 repetitions per side (alternate legs) Jumping Jacks x15 repetitions Forward Lunge x6 repetitions per side (alternate legs) 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 thumbs pointed up towards the ceiling (from above you should look like the letter I). Slowly pick the arms up off the floor and hold for 1-3 seconds. Lower back down and repeat for…

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