shana - WEEKs three & four

SHANA - THE NEXT TWO WEEKS ARE BUILT ON A PROGRESSION OF THE OPENING TWO WEEKS. WE CAN TWEAK UP THE MOVEMENT PATTERS AS NEEDED. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

WEEKS 3 & 4 CONSIST OF THREE (3) WORKOUTS. THE MOBILITY WORKOUT IS SOMETHING THAT CAN BE DONE AS A STAND ALONE ROUTINE FOR 10-15 MINUTES OR AS A WARM UP FOR EITHER OF THE TWO ADDITIONAL WORKOUTS. 

IN ADDITION, I WOULD LOVE YOU TO GET AT LEAST ONE OR TWO LOWER-INTENSITY CARDIO BOUTS IN PER WEEK.

AGAIN ALL OF THIS IS BUILT AROUND HOW YOU ARE FEELING.

EQUIPMENT NEEDED THESE TWO WEEKS (HOME WORKOUTS):

  • BODYWEIGHT
  • RESISTANCE BANDS
  • BOX OR BENCH
  • ELLIPTICAL
  • BIKE
  • TENNIS BALL
  • FOAM ROLLER

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.

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:

  • foam roller hamstrings

  • start high on the hip joint and slowly work your way across the back of the knee, stopping along the hot spots that may arise 

  • Rest for 15-20 seconds

  • REPEAT SET FOR two ROUNDS - one per leg

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

 

hip 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

 

 

 

     Pendulum Shoulders

  • Reach behind you past hip with one arm, reach in front and overhead with other, let the arms swing in opposition for 5-8 reps

  • 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

 

FINISH WORKOUT WITH CARDIO IN 22-30 MINUTES OF steady state - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 22-30 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 B:

dumbbell goblet squat

  • 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 8-12 REPS (box shown, could use wall)

  • REST FOR 45-60 SECONDS

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

Pitcher's step up

  • PERFORM THE lunge FOR 10-12 REPS PER leg

  • USE A SMALL STEP OR BOX 7-12" IN HEIGHT

  • REST FOR 45-60 SECONDS

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

BIRDOG

  • PERFORM aN OPPOSITE ARM AND LEG EXTENSION FROM A QUADRUPED POSITION (USE PILLOWS FOR KNEES IF NEEDED)6-10 REACHES PER ARM

  • REST FOR 45-60 SECONDS

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

band horizontal rows

  • PERFORM a row  12-15 TIMES PER ARM

  • REST FOR 45-60 SECONDS

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

 

FINISH WORKOUT WITH CARDIO IN 22-28 MINUTES OF steady state - DEPENDING ON YOUR FITNESS LEVEL AND EQUIPMENT SELECT ONE OF THE FOLLOWING FOR 22-28 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:

PRISONER SQUATS

PERFORM a SQUAT WITH HANDS BEHIND HEAD 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

DUMBBELL TRICEP KICKBACK

eXTEND THE ELBOW 10-12 REPS PER ARM

  • REST 45-60 SECONDS

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

DUMBBELL SHRUGS

  • PERFORM MOTION 8 TO 12 TIMES 

  • REST FOR 45-60 SECONDS

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

LATERAL STEP OVERS

  • STEPPING OVER AND BACK = 1 REP, PERFORM 8-12 REPS

  • 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