Error Loading: \_modules\spacer\v1\ucSpacerDefault.ascx&msid=00000000-0000-0000-0000-000000000000&spmid=1af312ec-c43e-4b7a-a39f-dc1c35084316&pgid=4d30be20-4837-40a7-ad24-883e205b0714&siteid=dbebb96f-b805-4ba6-942b-199b75a48d6e&locale=en&id=4d30be20-4837-40a7-ad24-883e205b0714& - The file '/_modules/spacer/v1/ucSpacerDefault.ascx' does not exist.
Error Loading: \_modules\spacer\v1\ucSpacerDefault.ascx&msid=00000000-0000-0000-0000-000000000000&spmid=285020cf-946f-4732-a50f-66dc04db78e2&pgid=4d30be20-4837-40a7-ad24-883e205b0714&siteid=dbebb96f-b805-4ba6-942b-199b75a48d6e&locale=en&id=4d30be20-4837-40a7-ad24-883e205b0714& - The file '/_modules/spacer/v1/ucSpacerDefault.ascx' does not exist.
Week Two Workouts - Healthy Healing Book

Week Three Workouts

instructions:

how to follow your week THREE workouts

Perform 3 sets of 12-15 reps of each exercise. 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). Once you have completed all three 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.  

DB Step Ups

Description:

Stand with feet shoulder-width apart in front of a step or bench holding dumbbells in each hand. Step with right leg up on to bench pushing through heel on bench and straightening right leg. Make sure to power upward, not forward, keeping knee behind toes on bench. Slowly return to starting position with right leg back on ground.  

DB Chest Press

Description:

Hold dumbbells close to your chest and lie back on a bench. The palms of your hand will be facing towards your body. Bring your arm to 90 degrees. Exhale as you push the dumbbells up using your pectoral muscles. Lock your arms and hold for a second before slowly returning to the starting position. Note: A longer bench may be used to support your entire torso.  

Frog Pump Hip Bridge

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.  

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.  

Bicycle Crunch

Description:

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 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.  

DB Weighted Squat

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.  

Modified Push-Up

Description:

Begin by kneeling walk hands out until body is in a straight line. Hands are below shoulders and core is engaged. 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.  

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 Alt Hammer Curl

Description:

Begin with dumbbells next to your hips. Knuckles will remain facing out through this entire motion. Bending at the elbow lift one weight towards your shoulder. Pause at the top and slowly return to the starting position. Repeat movement with opposite arm.  

Side Lying Bicycle

Description:

Begin by lying on your side, hips stacked as if you were backed against a wall knees bent to 90 degrees. Extend the top leg directly in front of you, leading with the heel. Sweep the leg back through the mid-line and extend behind you. Point your toe, bend your knee and bring the leg back to the start position. Moving your leg in a bicycle motion and avoid rocking with your torso  

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 Step Ups

Description:

Stand with feet shoulder-width apart in front of a step or bench holding dumbbells in each hand. Step with right leg up on to bench pushing through heel on bench and straightening right leg. Make sure to power upward, not forward, keeping knee behind toes on bench. Slowly return to starting position with right leg back on ground.  

Frog Pump Hip Bridge

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.  

DB Chest Press

Description:

Hold dumbbells close to your chest and lie back on a bench. The palms of your hand will be facing towards your body. Bring your arm to 90 degrees. Exhale as you push the dumbbells up using your pectoral muscles. Lock your arms and hold for a second before slowly returning to the starting position. Note: A longer bench may be used to support your entire torso  

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.  

Bicycle Crunch

Description:

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