NANCY P 6.18.20 - FOUR WEEKS

WITH THE OVERUSE INJURIES YOU ARE HAVING, WE NEED TO STAY A BIT MORE UPPER BODY FOCUSSED AND CORE STABILITY WITH OUR TRAINING. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

EQUIPMENT NEEDED THESE FIRST TWO WEEKS:

  • BODYWEIGHT

  • RESISTANCE BANDS

  • BOX OR BENCH

  • ELLIPTICAL

  • BIKE

  • TENNIS BALL

  • FOAM ROLLER

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

mobility work:

Lacrosse ball - feet

  • PERFORM circular patterns clockwise and counter-clockwise along the bottom of the foot 

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

Lacrosse ball - pectoral

  • PERFORM circular patterns clockwise and counter-clockwise along the upper chest using the foam roller to steer 

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

Lacrosse ball - upper back

  • PERFORM circular patterns clockwise and counter-clockwise along the upper back 

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS on both right and left side

heel to toe rocking

  • rock onto heels and the forward to the great toe. rock back and then to the 2nd toe...through all five toes = 1 round 

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

Inversion/eversion rocking

  • rock onto inner arch and then to the outside edge of foot for five repetions total

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

knee circles

  • PERFORM five circular patterns clockwise and counter-clockwise with a closed stance

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

 

wrist rolls

  • PERFORM circular patterns clockwise and counter-clockwise with wrists while hands are folded together

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

 

 

 

 

helicopter twists

  • PERFORM circular patterns clockwise and counter-clockwise with forearms while the upper arms are held static slightly elevated at sides

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

hug it out

  • hug your body withand open up and loosely wrap yourself in a hug again with arms swapped (top to bottom) for 5 reps

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

shrugs -scarecrow - swimmer

  • PERFORM circular patterns with a shrug, the lead with elbows, then lastly lead with hands. Perform three rotations forward and three rotations backwards = 1 round

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

KNeck rotations

  • PERFORM rotation patterns with head & neck while hands are folded together behind shoulders

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

 

 

 

 

 

  • KNeck flexion/extension

  • PERFORM flexion and extension patterns with head & neck while hands are folded together behind shoulders

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS

 

WORKOUT B:

PELVIC TILT

  • PERFORM 10-12 REPS

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

elevated push up

  • PERFORM THE MOVEMENT 8-10 REPS (box shown, could use wall)

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

lateral lunge with band

  • PERFORM THE lunge FOR 10-12 REPS PER leg

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (3) TIMES RESTING BETWEEN EACH SET

plank

  • PERFORM a plank hold (elevated hands shown, on bent knee or standing against wall at an angle) for 20-60 seconds

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (3) TIMES RESTING BETWEEN EACH SET

band horizontal rows

  • PERFORM a row with a staggered stance 12-15 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SEt

 

FINISH WORKOUT WITH CARDIO IN 20-24 MINUTES OF steady state - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-24 MINUTES.

WALK - JOG - elliptical - cycle

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.64 = LOW RANGE OF HEART RATE

EMHR X  0.84 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES

WORKOUT C:

band SQUAT TO LOW ROW

PERFORM a SQUAT FOLLOWED BY A row FOR  12-15 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SEt

BAND FACE PULL

  • PERFORM MOTION FOR 12 REPS TRYING TO PULL THE BAND TO THE NOSE, WITH ELBOWS AS HIGH AS POSSIBLE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND STRAIGHT ARM PULLDOWNWITH SHOULDERS PACKED, ARMS EXTENDED, AND SLIGHT BEND IN HIP/KNEES, PULL HANDS TO HIPS FOR 10-12 REPS

  • REST 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND CHEST PUNCH

  • PERFORM MOTION 8 TO 12 TIMES PER ARM

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

TABLETOP

  • HOLD FOR A 15-30 COUNT

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND STABILITY PUNCH

  • PERFORM MOTION 8 TO 12 TIMES PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

 

FINISH WORKOUT WITH CARDIO IN 20-24 MINUTES OF steady state - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 20-24 MINUTES.

WALK - JOG - elliptical - cycle

THE GOAL HERE IS TO MAINTAIN HEART RATE TO SIT BETWEEN 64-84% OF MAXIMUM HEART RATE

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.64 = LOW RANGE OF HEART RATE

EMHR X  0.84 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES