Today's session covers how to warm up effectively. The feature video is one example of an excellent movement sequence to articulate all positions of the knee joint.
Look into the workout for today to learn another amazing warm up to be used throughout this program.
As for the workout, take the day off, there are more days yet to come that will kick your butt!
Rightclick, select save as
Equipment
Foam Roller, Mobility Band, Lacrosse Ball
Rest Time
None
WARM UP
1.1
Joe Defranco's Limber 11
Sets:0
Reps:0
Muscle: Watch Video
Watch each of these warm-up explanations for proper execution. This warm is taken from Joe Defranco, a 2009 & 2010 ALL PRO NFL personal trainer.
1.1
Joe Defranco's Limber 11
SETS :0
REPS:0
MUSCLE:
Watch Video
Watch each of these warm-up explanations for proper execution. This warm is taken from Joe Defranco, a 2009 & 2010 ALL PRO NFL personal trainer.
WORK OUT
2.1
Iron Cross
Sets:1
Reps:5 - 10 Each Side
Muscle: Quads, Glutes, Abs
This has to be one of my favourite mobility exercises. I get excited to teach it every time I work with a new client. It is amazing for promoting low back function and improving low back health. IF YOU ARE EXPERIENCING ANY LOW BACK DISCOMFORT WHILE EXECUTING THIS MOVEMENT, STOP THE PROGRAM AND SEEK IN PERSON PROFESSIONAL HELP. I would start with a physio/physical therapist and set up your appointment immediately. Only because the longer you wait, the longer it will be until I would clear you as safe for this program.
2.1
Iron Cross
SETS :1
REPS:5 - 10 Each Side
MUSCLE:
Quads, Glutes, Abs
This has to be one of my favourite mobility exercises. I get excited to teach it every time I work with a new client. It is amazing for promoting low back function and improving low back health. IF YOU ARE EXPERIENCING ANY LOW BACK DISCOMFORT WHILE EXECUTING THIS MOVEMENT, STOP THE PROGRAM AND SEEK IN PERSON PROFESSIONAL HELP. I would start with a physio/physical therapist and set up your appointment immediately. Only because the longer you wait, the longer it will be until I would clear you as safe for this program.
2.2
V - Sit Rollover
Sets:1
Reps:5 - 10
Muscle: Hamstrings, Glutes, Erectors
This exercise is amazing from promoting function and movement along the back side of your body. Be careful not to over rotate and if you're getting uncomfortable bringing your toes all the way to the ground, you can work your way up to it over time.
2.2
V - Sit Rollover
SETS :1
REPS:5 - 10
MUSCLE:
Hamstrings, Glutes, Erectors
This exercise is amazing from promoting function and movement along the back side of your body. Be careful not to over rotate and if you're getting uncomfortable bringing your toes all the way to the ground, you can work your way up to it over time.
2.3
Lacrosse Ball In Butt
Sets:1
Reps:30 - 60 Seconds Each Side
Muscle: Glutes
This can be an excellent way to improve glute function and reduce pain from prior workouts. I would use this exercise with caution as most people need more glute stability NOT mobility. This exercise while effective is not 100% necessary. Careful where you place that ball!
2.3
Lacrosse Ball In Butt
SETS :1
REPS:30 - 60 Seconds Each Side
MUSCLE:
Glutes
This can be an excellent way to improve glute function and reduce pain from prior workouts. I would use this exercise with caution as most people need more glute stability NOT mobility. This exercise while effective is not 100% necessary. Careful where you place that ball!
2.4
Cat Cow
Sets:1
Reps:5 - 10
Muscle: Thoracic SPine
The Cat Cow is a yoga movement. As simple as this can be, be sure to watch the explanation video here. I find many people get confused as to how express full range in this movement.
2.4
Cat Cow
SETS :1
REPS:5 - 10
MUSCLE:
Thoracic SPine
The Cat Cow is a yoga movement. As simple as this can be, be sure to watch the explanation video here. I find many people get confused as to how express full range in this movement.
2.5
Cat Camel
Sets:1
Reps:5 - 10
Muscle: Lumbar Spine
The Cat Camel is a physiotherapist exercise use to promote low back health. This exercise is highly recommended by some of the worlds leading back doctors. While the movement can't be guaranteed for every human being, it is effective in promoting back health in most situations.
2.5
Cat Camel
SETS :1
REPS:5 - 10
MUSCLE:
Lumbar Spine
The Cat Camel is a physiotherapist exercise use to promote low back health. This exercise is highly recommended by some of the worlds leading back doctors. While the movement can't be guaranteed for every human being, it is effective in promoting back health in most situations.
2.6
Fire Hydrants
Sets:1
Reps:5 - 10 Each Side
Muscle: Glutes and Hip Function
Fire hydrants are an excellent hip opener and mobility exercise. If you struggle to remember this one, I find its helpful to remember what dogs do to fire hyrdrants...
2.6
Fire Hydrants
SETS :1
REPS:5 - 10 Each Side
MUSCLE:
Glutes and Hip Function
Fire hydrants are an excellent hip opener and mobility exercise. If you struggle to remember this one, I find its helpful to remember what dogs do to fire hyrdrants...
2.7
Mountain Climbers
Sets:1
Reps:5 - 10 Each Side
Muscle: Deep Hip Flexors
The mountain climbers are great for promoting hip mobility. Be sure to watch the explanation video here, I see people make mistakes with this one all...the...time.
2.7
Mountain Climbers
SETS :1
REPS:5 - 10 Each Side
MUSCLE:
Deep Hip Flexors
The mountain climbers are great for promoting hip mobility. Be sure to watch the explanation video here, I see people make mistakes with this one all...the...time.
2.8
Frog Stretch
Sets:1
Reps:5 - 10
Muscle: Pelvic Floor
The frog stretch is a deep hip mob. It is important here to execute this one properly as shin and ankle position are key to getting the proper stretch.
2.8
Frog Stretch
SETS :1
REPS:5 - 10
MUSCLE:
Pelvic Floor
The frog stretch is a deep hip mob. It is important here to execute this one properly as shin and ankle position are key to getting the proper stretch.
2.9
Coccyx Squats
Sets:1
Reps:5-10
Muscle: Hips
Coccyx Squats
2.9
Coccyx Squats
SETS :1
REPS:5-10
MUSCLE:
Hips
Coccyx Squats
2.10
Superman Turns
Sets:1
Reps:5-10
Muscle: Whole Body Mobility
Superman Turns was a better name than superior thoracic transverse extension.
2.10
Superman Turns
SETS :1
REPS:5-10
MUSCLE:
Whole Body Mobility
Superman Turns was a better name than superior thoracic transverse extension.
2.11
Grandpa Stretch / Elbow Dig
Sets:1
Reps:5-10
Muscle: Piriformis
This is one of the most effective hip and adductor mobility exercises you can do. It remarkable for helping people with back pain as well.
This is one of the most effective hip and adductor mobility exercises you can do. It remarkable for helping people with back pain as well.
COOL DOWN
3.1
Understanding Neck Health
Sets:0
Reps:0
Muscle: Education Video
While we will be discussing a number of important postural abilities for ultimate performance, the neck should be addressed early on so you can effectively be changing your posture to prepare for the infamous Front Barbell Squat. Shoulder, Hip, Wrist, and Ankle Mobility will also be covered later in the program.
3.1
Understanding Neck Health
SETS :0
REPS:0
MUSCLE:
Education Video
While we will be discussing a number of important postural abilities for ultimate performance, the neck should be addressed early on so you can effectively be changing your posture to prepare for the infamous Front Barbell Squat. Shoulder, Hip, Wrist, and Ankle Mobility will also be covered later in the program.
This first week is all about learning the basic movements. If you’re advanced and understand basic archetypes (squat, bent over rows etc.) thoroughly, ensure you’re using enough weight to challenge yourself to failure.
If you’re new to exercise, expect to be quite sore, this is normal and natural. Having coached many people through the very same thing you’re feeling, you won’t be as sore after future workouts. If you’re more advanced, trust in this process and challenge yourself with the exercises that have been outlined. Every rep counts put everything you have into moving with integrity.
If you’re new to exercise or have just recently started out, make sure you take the time to watch the explanation videos a couple of times and use all the tips necessary to get you moving safely. Doing a consultation with a higher level personal trainer with at least 5 years in the industry should be sufficient if you’re still not feeling confident in the workouts.
