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Week Two Workouts - Healthy Healing Book

Week Four Workouts

instructions:

how to follow your week FOUR workouts

Perform 3 sets of 12-15 reps of each exercise. If you have been doing the lesser amount of reps (12) I want you to aim for the higher 15. So you will do the First exercise for 12-15 reps (1st set), rest 1 minute, perform 12-15 reps (2nd set), rest 1 min, perform 12-15 reps (3rd set). Once you have completed all three 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.

DB Front Bench Squat

Description:

Stand up in front of a flat bench. Grasp a dumbbell in each hand with your palms facing the side of your legs. Set your legs shoulder width apart with the toes pointed out slightly. Bend your knees and slowly lower your torso, keeping your back straight and eyes up at all times. Continue moving down until you touch the bench behind you. Inhale as you perform this step. Push through your heels and start to raise your body upward moving back to into the starting position.

DB Floor Hammer Chest Press

Description:

Begin by lying on the floor, knees bent at 90 with one weight in your right hand. Rotate your right wrist and forearm so that your knuckles are facing out, in a hammer grip. Maintain this grip throughout the entire range of motion. Press the weight directly upwards towards the ceiling until your arm is fully extended and then slowly return to the starting position.

DB Stiff Leg Dead Lift

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. Repeat for total number of reps. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight).

Dumbbell Hammer Shoulder Press

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.

DB Tricep Press

Description:

Stand with feet shoulder-width apart and dumbbell in both hands. Fully extend the arms with the dumbbell overhead (tip: palm of your hand is facing forward). Keep your arm close to your head and lower dumbbell behind your head until your forearm touches your bicep (only your forearm is moving). Use your triceps to raise the dumbbell. Breathe out as you lift the dumbbell.

Dead Bug Intermediate

Description:

Begin by lying on your back, legs lifted away fro the floor at a 90 degree angle. Extend arms directly upwards from the shoulder. Pull belly button in towards your spine and compress the hollow area in your low back against the floor. Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals. Maintaining this pressure slowly lower one leg until your heel touches the floor and return it to start.

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.

Goblet Squat

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 kneeling walk hands out until body is in a straight line. Hands are below shoulders and core is engaged. Extend one leg behind you and engage your glute to lift it away from the floor and hold. Elbows bend at a slight angle towards your body as you lower your chest to the floor. Attempt to lower until elbows are bent at 90 degrees. Exhale as you push your body back to the start position. Continue to keep leg raised for the entire movement.

Hip Bridge

Description:

Begin lying on your back, knees bent, feet flat on the floor directly below your knees. Push into your heels as you lift your hips away from the ground. At the top range of motion squeeze and engage your glutes before lowering back to the start.

DB Front to Lateral Raise

Description:

Stand with feet shoulder-width apart holding dumbbells. With straight arms raise both dumbbells up in front of you until arms are parallel in front of you holding for 1 sec. From the front extended position, bring both arms out to your sides while keeping at shoulder level. Slowly let arms down to sides and then reverse the process, extend up on sides to shoulder level - rotate to the front and slowly lower.

DB Alt Bicep Curl With Twist

Description:

Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl one arm up to your shoulder. Midway through the curl, rotate the wrist so it faces your body at the top of the movement. Pause for a second and slowly return the dumbbells to the starting position, rotating back to a hammer grip midway through the movement.

Bicycle Crunch

Bicycle Crunch

Lying on back lift and twist opposite elbow to reach or touch opposite knee. Hands are supporting the head slightly but not pulling, eyes are looking at the knee. Belly button is pulled in supporting entire core. Envision that your waist is a washcloth that you are wringing out as you twist. Forcefully exhale as you twist and inhale as you move to switch sides

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.

DB Front Bench Squat

Description:

Stand up in front of a flat bench. Grasp a dumbbell in each hand with your palms facing the side of your legs. Set your legs shoulder width apart with the toes pointed out slightly. Bend your knees and slowly lower your torso, keeping your back straight and eyes up at all times. Continue moving down until you touch the bench behind you. Inhale as you perform this step. Push through your heels and start to raise your body upward moving back to into the starting position.

DB Floor Hammer Chest Press

Description:

Begin by lying on the floor, knees bent at 90 with one weight in your right hand. Rotate your right wrist and forearm so that your knuckles are facing out, in a hammer grip. Maintain this grip throughout the entire range of motion. Press the weight directly upwards towards the ceiling until your arm is fully extended and then slowly return to the starting position.

DB Stiff Leg Dead Lift

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).

Dumbbell Hammer Shoulder Press

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.

DB Tricep Press

Description:

Stand with feet shoulder-width apart and dumbbell in both hands. Fully extend the arms with the dumbbell overhead (tip: palm of your hand is facing forward). Keep your arm close to your head and lower dumbbell behind your head until your forearm touches your bicep (only your forearm is moving). Use your triceps to raise the dumbbell. Breathe out as you lift the dumbbell.

Dead Bug Intermediate

Description:

Begin by lying on your back, legs lifted away from the floor at a 90-degree angle. Extend arms directly upwards from the shoulder. Pull belly button in towards your spine and compress the hollow area in your low back against the floor. Pull in and press down enough that you feel a quiver or shaking sensation in your abdominals. Maintaining this pressure slowly lower one leg until your heel touches the floor and return it to start.