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Week Five Workouts - Healthy Healing Book

Week Five Workouts

instructions:

how to follow your week FIVE workouts

Perform 4 sets of 12 repetitions using moderate weight. So you will do the first exercise for 12 reps (1st set), rest 1 min, perform 12 reps (2nd set), rest 1 min, perform 12 reps (3rd set), rest 1 min, perform 12 reps (4th) set. Once you have completed all 4 sets of the exercise you will move on to the next exercise and repeat until all are completed.

DAY ONE

WORLDS GREATEST

Description: 

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds . Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. ​ Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

Description: 

Stand with torso straight and core engaged, dumbbells in each side down by your side. Inhale and begin by bending your knees and pushing your hips back while maintaining a straight posture with your head up. Exhale as you push through your feet and straighten your legs to starting position. Tip: your knees should never go past your toes - this places undue stress on the knees.

Description: 

With bent knees, hinge at the hip and lean forward with a flat back. Head is in a neutral position, spine is long, and neck is relaxed. Holding dumbbells extend arms out towards the floor, palms facing up. Lift weights towards your chest with elbows bending wide. Weights should be near your arm-pits at the top range of motion. Return to the start position. 

Description: 

Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight). 

Description: 

Begin upright with dumbbells by your sides. First, lift weight laterally with knuckles facing up. Second, bring weights from the sides to meet in front of your chest. Third, lift the weight directly overhead. Reverse the movement on the way down ending with weights by your side in the starting position. 

Description: 

Begin standing tall using a wall or chair for balance. Square hips and shoulders to the wall to avoid rotating. Flex one foot and extend the leg behind you squeezing your glute muscle. Lift as high as range of motion allows with good form. Return the leg to the start position. 

Description: 

Get into a push up like position on the floor but bend at the elbow and rest your forearms on the floor, clasping your palms together. Support your weight on your toes and your forearms. Keep your elbows in line with your shoulders. Head in alignment with spine. Imagine a straight line from your head to your toes. Engage your core and hold this position for desired length of time. Tip: modification: Lower your knees to the ground, but still aim for a straight line from your hips to your shoulders. 

DAY TWO

WORLDS GREATEST

Description: 

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds . Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. ​ Hold for 10-20 seconds, and then repeat the entire sequence for the other side. 

Description: 

Position feet shoulder-width apart with toes pointed out slightly. Hold the dumbbell against the chest by holding one of the "heads" vertically between your palms. Squat down by sitting back and down between the knees, keeping your chest up the whole time. Make sure you DO NOT fall forward or round your back. Go down as low as you can while keeping your feet flat on the floor. You are at least aiming for your upper leg to be parallel to the ground. At the bottom your elbows should be inside of your legs and pushing your knees outward. Reverse movement to stand up and return back to starting position.

Description: 

Begin by hinging at the hip, knees are bent, spine is long, and neck is neutral. Weights will hang, with extended arms, down towards the floor in front of you. Maintaining a stable core begin to lift the weights away from your body with straight arms. At the end range of motion knuckles will be pointing towards the ceiling arms extended out to the sides as if you were flying. Slowly return the weight to the starting position.

Description: 

Begin lying on your back, let your knees fall to the sides and bring the bottoms of your feet to touch. Holding one weight at your hips. Push into your heels into the ground as you lift your hips away. At the top range of motion squeeze and engage your glutes before lowering back to the start. Move in a quick fashion as you lift and lower your hips.

Description: 

Begin with dumbbells next to your shoulders. Knuckles will face away from your body during the entire movement. Press dumbbells directly above your head until elbows are extended. Lower back to the starting position.

Description: 

Lie on right side, supported on elbow, legs long and slightly in front of body. Raise left leg to hip height, exhale to kick left leg forward and pulse, inhale, lengthen leg to back.

Description: 

Begin lying on one side, body perpendicular to the floor. Bend at the elbow and come up to rest on your forearm. Stagger your feet on the floor with one foot in front of the other. Lift your hips away from the floor, extending your top arm directly upwards. Imagine you are between two panes of glass, neither tipping forwards nor backward.

DAY THREE

WORLDS GREATEST

Description: 

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds . Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. ​ Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

Description: 

Stand with torso straight and core engaged, dumbbells in each side down by your side. Inhale and begin by bending your knees and pushing your hips back while maintaining a straight posture with your head up. Exhale as you push through your feet and straighten your legs to starting position. Tip: your knees should never go past your toes - this places undue stress on the knees.

Description: 

With bent knees, hinge at the hip and lean forward with a flat back. Head is in a neutral position, spine is long, and neck is relaxed. Holding dumbbells extend arms out towards the floor, palms facing up. Lift weights towards your chest with elbows bending wide. Weights should be near your arm-pits at the top range of motion. Return to the start position.

Description: 

Begin upright with dumbbells by your sides. First, lift weight laterally with knuckles facing up. Second, bring weights from the sides to meet in front of your chest. Third, lift the weight directly overhead. Reverse the movement on the way down ending with weights by your side in the starting position.

Description: 

Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight).

Description: 

Begin standing tall using a wall or chair for balance. Square hips and shoulders to the wall to avoid rotating. Flex one foot and extend the leg behind you squeezing your glute muscle. Lift as high as range of motion allows with good form. Return the leg to the start position.

Description: 

Get into a push up like position on the floor but bend at the elbow and rest your forearms on the floor, clasping your palms together. Support your weight on your toes and your forearms. Keep your elbows in line with your shoulders. Head in alignment with spine. Imagine a straight line from your head to your toes. Engage your core and hold this position for desired length of time. Tip: modification: Lower your knees to the ground, but still aim for a straight line from your hips to your shoulders.