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Foundation Journey

This movement practice is to wake up and to connect to muscles that are required to support you in your day.

Exercises NOTES
1

glute bridge

Sets: 2-3
Reps: 10 slow OR hold 2-3 breaths
Intensity: 5

Feel booty, may need to roll the thighs if hamstrings take over...

1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground.
2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
3. Hold for 1 to 2 seconds, and then return to the starting position.
4. Continue for the remainder of the set.

Be sure to: Fire (squeeze) your glutes to lift your hips off the ground.

You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.

2

Supine Leg Extension with Abdominal Stabilization

Sets: 2-3
Reps: 3-5 slow each leg
Intensity: 5

SETTING ABS and RIBS (coughing to help get the sensation) Keep abs set, shoulders set, breathing from diaphragm, WITH BENT KNEE IN THE MOTION/KEEPING IT AT 90 DEGREES

The supine leg extensions with abdominal stabilization is a great exercise to help your client understand the pelvic stabilization that's required to protect your lower back. Begin on the floor with the help of gravity and then take your left knee and flex it a little bit past 90 degrees until you can really feel that your low back is flat. You'll have a good abdominal contraction now that your low back is touching the floor. Then gently and slowly extend the leg, keeping the shin parallel to the floor. As you do this, the torque on the hip flexors increases, which tends to make the abdominals relax and the pelvis to rotate forward, arching the back. You will need to make sure that you are stabilizing the low back flat on the floor. Bend the knee, bring it back, and repeat. The threshold will be how far can you go without the back arching. If you cannot go all the way to the floor, that's fine. You only go that far, bring it back, and stay within that threshold.

3

Bird Dog Exercise (Birddog)

Sets: 2-3
Reps: 8-12 each
Intensity: 7

Keep shoulders set, abs engaged, lifting opposite limbs deliberately using muscles to perform the movement

4

Quadruped with Scaption

Sets: 2
Reps: 5-8
Intensity: 5

Quadruped position with scaption is a stabilization exercise for the hips and lower back where we'll load up one shoulder, raise the other shoulder, and maintain neutral position of the lower back and hips. First, start on all fours bracing contraction of your abdominals. Then raise your left arm up on a 45 degree angle from the body with supination at the forearm and external rotation at the shoulder. As you raise the left arm, get it parallel to the torso. There should be no shift in the rest of your body as you raise the arm and hold it for approximately 5 to 10 seconds. Bring it back down and then repeat with the other arm. As a progression, repeat the same movement holding a light dumbbell. Now with this long lever, the arm and the resistance at the end, there's a much greater demand on the shoulder girdle as the arm gets out there. Again, you'll hold it for a specific amount of time and then repeat with the other side. As a regression for beginners, simply lift your left hand off the floor, unloading that arm and still stabilizing through the other three bases of support.

5

Clamshell (clam shells)

Sets: 1-3
Reps: 10-20
Intensity: 5

Lie on side, legs and body at approximately a 90 degree angle, feel upper outer booty

6

push up

Sets: 2-3
Reps: 5 slow OR 5-12
Intensity: 7

1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you.
2. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground.
3. Without touching the ground, push yourself back up.
4. Continue for the full set.

Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible.

You should feel it: Working your chest, arms, and torso.

7

squat

Sets: 2
Reps: 10 slow
Intensity: 5

1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides.
2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you.
4. Return to a standing position by pushing through your hips while you lower your arms.
5. Continue for the remainder of the set.

Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside.

You should feel it: Working your glutes, hamstrings, and quads.

8

Side plank with rotary stability

Sets: 1-2
Reps: 5-8
Intensity: 7

Keep shoulder set, abs set... keep movement controlled
Breathe fully

9

Pallof Press (Resistance Band)

Sets: 1-3
Reps: 8-12
Intensity: 5

Kneeling - double or single or standing
Option 1: Stand for 3 breaths
Option 2: Press out, short distance from the body
Option 3: Press out, farther distance from the body

10

Forearm plank

Sets: 2-3
Time: 30-60 seconds
11

Deadbug (Dead Bug)