Foundation Journey

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

1
Sets: 2-3
Weight:
Reps: 10 slow OR hold 2-3 breaths
Time:
Distance:
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 unti...
2
Sets: 2-3
Weight:
Reps: 3-5 slow each leg
Time:
Distance:
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...
3
Sets: 2-3
Weight:
Reps: 8-12 each
Time:
Distance:
Intensity: 7
Keep shoulders set, abs engaged, lifting opposite limbs deliberately using muscles to perform the movement
4
Sets: 2
Weight:
Reps: 5-8
Time:
Distance:
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...
5
Sets: 1-3
Weight:
Reps: 10-20
Time:
Distance:
Intensity: 5
Lie on side, legs and body at approximately a 90 degree angle, feel upper outer booty
6
Sets: 2-3
Weight:
Reps: 5 slow OR 5-12
Time:
Distance:
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 lowe...
7
Sets: 2
Weight:
Reps: 10 slow
Time:
Distance:
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. A...
8
Sets: 1-2
Weight:
Reps: 5-8
Time:
Distance:
Intensity: 7
Keep shoulder set, abs set... keep movement controlled Breathe fully
9
Sets: 1-3
Weight:
Reps: 8-12
Time:
Distance:
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
Sets: 2-3
Weight:
Reps:
Time: 30-60 seconds
Distance:
Intensity:
11
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Created By Lori Jorgenson

Athletic Trainer or Coach, Personal Trainer, Wellness/Lifestyle Coach

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.