WORKOUT 2:

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)

Video:

Workout: 

For the workout today, use a stick and a belt and attach the stick to your back (to mimic a neutral spine) for the bird dog, and side bridge up’s.

Part A: Set a timer for :20 seconds of work, :10 seconds of rest x 3 rounds. You will complete each set of exercises 2x per minute for each round. During this time you will complete:

• 2 Sets– :20 seconds on/:10 seconds off–> 3-Months Hold

• 2 Sets– :20 seconds on/:10 seconds off–> Side Bridge Hold (right and left)

• 2 Sets– :20 seconds on/:10 seconds off–> Bird Dog + Arm/Leg Reaches

◦ Repeat this pattern 3x through

Modified Part B: Set a timer for :10 seconds of work, :20 seconds of rest x 3 rounds. You will complete each set of exercises 2x per minute for each round. During this time you will complete:

• 2 Sets– :20 seconds on/:10 seconds off–> 3-Months Hold

• 2 Sets– :20 seconds on/:10 seconds off–> Side Bridge Hold (right and left)

• 2 Sets– :20 seconds on/:10 seconds off–> Bird Dog + Arm/Leg Reaches

◦ Repeat this pattern 3x through

Welcome to the sheStrength Squad

Please fill out the information below to the best of your knowledge. And we will get started! I can NOT wait to meet you and introduce you to our sheSTRENGTH Squad. Ready to gain new confidence and strength?? Let’s do it. See you soon, Anna