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Week Six Workouts - Healthy Healing Book

Week Six Workouts

instructions:

how to follow your week SIX workouts

Perform 4 sets of 12-15 reps using moderate weight. So you will do the First Exercise for 12-15 reps (1st set), rest 1 min, perform 12-15 reps (2nd set), rest 1 min, perform 12-15 reps (3rd set), rest 1 min, perform 12-15 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 exercises 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.  

Squat Hammer Raise

Description:

Begin standing, feet hip-width apart. Dumbbells next to your sides with knuckles facing out. Begin to bend your knees and lower into a squat. Simultaneously raise the dumbbells with knuckles out. Stop both movements when squat is at 90 degrees and weights are at shoulder height.

Squeeze Grip Chest Press

Description:

Begin by kneeling with hips lifted away from heels. Core is engaged to prevent any movement in your torso. Hold dumbbells close to your body with elbows bent at 90 degrees. Moving as one unit reach dumbbells directly out in front of you. Keep neck and shoulders relaxed and return to start position.

Alt Single Leg Hip Bridge

Description:

Begin lying on your back, knees bent, feet flat on the floor directly below your knees. Extend one leg directly upwards towards the ceiling with foot flexed. Push into your heel that is on the ground 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. Switch legs and repeat the movement on the opposite side.

Straight Arm Tricep Extension

Description:

Lay flat holding dumbbells with both hands and wrap both hands around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head and neck should be aligned with your spine. Exhale and slowly press the dumbbell overhead, extending your elbows until your arms are vertical to the floor, elbows pointing forward, but not completely locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically or angled slightly. Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms. Continue lowering the dumbbell until your elbows reach a 90-degree bend or until your upper arms begin to move backward. Be sure to avoid making contact with the back of your head.

DB Bicep Curl with Twist

Description:

Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl your arms up to your shoulders. 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.

Crossover Crunch

Description:

Begin by lying on your back with knees bent and feet flat on the floor. Cross one ankle on to the top of the other knee. Place opposite hand behind your head. Leading with your shoulder lift your body away from the ground. Twist and rotate your core guiding elbow towards the knee. Slowly lower back to start position.

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.

Clean & Press Hammer Grip

Description:

Begin standing with feet hip-width apart, weights by your sides. Slightly soften your knees as you begin to do a hammer grip bicep curl (knuckles out). Once the weights are curled up by your shoulders, soften your knees and straighten them as you press your weights above your head/ Reverse the movement as you return the weights back by your sides.

Modified Push Up with Leg Raise

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.

DB Unilateral Deadlift

Description:

Stand up straight with your core engaged and holding a dumbbell at arm's length by your side. Feet shoulder width apart and knees slightly bent. Exhale, bend at the waist and keep your back straight, lowering the dumbbell over the top of your foot. Keep moving forward as if you were picking something up from floor until you feel a hamstring stretch. Inhale, start bringing your torso up straight by extending your hips and waist until you are back at 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.

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.

Heel Tap Crunch

Description:

Begin by lying flat on your back, knees bent, feet flat on the floor. Arms are next to your body, fingertips near your hips. Lift your upper back away from the mat. Slowly begin to reach fingertips towards your heel on one side. Return to the center. Reach fingertips to the opposite side. Neck is relaxed and in a neutral position, eyes gazing towards the ceiling

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.

Squat Hammer Raise

Description:

Begin standing, feet hip-width apart. Dumbbells next to your sides with knuckles facing out. Begin to bend your knees and lower into a squat. Simultaneously raise the dumbbells with knuckles out. Stop both movements when squat is at 90 degrees and weights are at shoulder height.

Squeeze Grip Chest Press

Description:

Begin by kneeling with hips lifted away from heels. Core is engaged to prevent any movement in your torso. Hold dumbbells close to your body with elbows bent at 90 degrees. Moving as one unit reach dumbbells directly out in front of you. Keep neck and shoulders relaxed and return to start position.

Alt Single Leg Hip Bridge

Description:

Begin lying on your back, knees bent, feet flat on the floor directly below your knees. Extend one leg directly upwards towards the ceiling with foot flexed. Push into your heel that is on the ground 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. Switch legs and repeat the movement on the opposite side.

Straight Arm Tricep Extension

Description:

Lay flat holding dumbbells with both hands and wrap both hands around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this position throughout the exercise. Your head and neck should be aligned with your spine. Exhale and slowly press the dumbbell overhead, extending your elbows until your arms are vertical to the floor, elbows pointing forward, but not completely locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically or angled slightly. Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms. Continue lowering the dumbbell until your elbows reach a 90-degree bend or until your upper arms begin to move backward. Be sure to avoid making contact with the back of your head.

DB Bicep Curl with Twist

Description:

Stand upright with an engaged core, palms facing your body (hammer grip). Slowly curl your arms up to your shoulders. 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.

Crossover Crunch

Description:

Begin by lying on your back with knees bent and feet flat on the floor. Cross one ankle on to the top of the other knee. Place opposite hand behind your head. Leading with your shoulder lift your body away from the ground. Twist and rotate your core guiding elbow towards the knee. Slowly lower back to start position.