You will repeat this series every week for 5-weeks.
WORKOUT 1
REST DAY. NO AB WORK. ONLY MOBILITY/BREATHING/HINGING exercises posted below.
Mobility:
1) Mid-Back Rotations–Complete 5 rotations per side and then hold for :20 seconds per side
2) Hip Flexor Stretch–Hold stretch for :20 seconds per side
3) Rocking Adductor Stretch–Complete 10 rocks in this position, per side
4) Glute Stretch–Hold stretch for :20 seconds per side
Breathing Practice: Choose 1 position and hold that position while creating and maintaining pressure for 5 breaths. Repeat 3x.
1) Low-Kneeling
2) Deadbug (with feet supported on box/chair/bench)
Movement:
1) 10 Reps of Quad Rock
2) 10 Reps of Bear Transitions
3) 10 Reps of Standing Hip Hinge
Video:
Vide0:
Workout:
WORKOUT 3:
Mobility:
1) Mid-Back Rotations–Complete 5 rotations per side and then hold for :20 seconds per side
2) Hip Flexor Stretch–Hold stretch for :20 seconds per side
3) Rocking Adductor Stretch–Complete 10 rocks in this position, per side
4) Glute Stretch–Hold stretch for :20 seconds per side
Breathing Practice:
Choose 1 position and hold that position while creating and maintaining pressure for 5 breaths. Repeat 3x.
1) Low-Kneeling
2) Deadbug (with feet supported on box/chair/bench)
WORKOUT:
Part A: You will complete 4 sets of 8 reps each of: DON’T FORGET TO USE YOUR STICK AND BELT TO DO THESE CORRECTLY FOR Torso tilts and 6-months transitions.
1) Hollow Rocks
2) 6-Months Transitions
3) Trunk Tilts
Modified Part B: You will complete 2 sets of 8 reps each of:
1) Hollow Rocks
2) 6-Months Transitions
3) Trunk Tilts
Day 4 will always be a rest day. Or you can use this day to catch up on workouts you may have missed the past week.
WORKOUT 5
MOBILITY:
1) Mid-Back Rotations–Complete 5 rotations per side and then hold for :20 seconds per side
2) Hip Flexor Stretch–Hold stretch for :20 seconds per side
3) Rocking Adductor Stretch–Complete 10 rocks in this position, per side
4) Glute Stretch–Hold stretch for :20 seconds per side
Breathing Practice:
Choose 1 position and hold that position while creating and maintaining pressure for 5 breaths. Repeat 3x.
1) Low-Kneeling
2) Deadbug (with feet supported on box/chair/bench)
Workout:
Part A: Every 2 minutes, for 8 minutes, complete:
1) :10 Second Hollow Hold
2) :10 Second Side Bridge Up, right
3) :10 Second Side Bridge Up, left
4) :10 Second 6-Months Hold
Modified Part B: Every 2 minutes, for 4 minutes, complete:
1) :10 Second Hollow Hold
2) :10 Second Side Bridge Up, right
3) :10 Second Side Bridge Up, left
4) :10 Second 6-Months Hold
Workout 7
Mobility
- Mid-Back Rotations–Complete 5 rotations per side and then hold for :20 seconds per side
- Hip Flexor Stretch–Hold stretch for :20 seconds per side
- Rocking Adductor Stretch–Complete 10 rocks in this position, per side
- Glute Stretch–Hold stretch for :20 seconds per side
Breathing Practice: Choose 1 position and hold that position while creating and maintaining pressure for 5 breaths. Repeat 3x.
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- Low-Kneeling
- Deadbug (with feet supported on box/chair/bench)
Workout:
You will complete :30 seconds of work/:30 seconds of rest for each of these exercises:
- Rotational Mountain Climbers
- Oblique Sling Sit Ups, right
- Oblique Sling Sit Ups, left
- Trunk Tilts
Repeat this list 2x through, following this pattern.
