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Week Two Workouts - Healthy Healing Book

Week Two Workouts

instructions:

how to follow your week TWO workouts

Perform 3 sets of 8-12 repetitions of each exercise. So you will do the 1st exercise for 8-12 repetitions (1st set), rest 1 minute, perform 8-12 repetitions (2nd set), rest 1 minute, perform 8-12 repetitions (3rd set), rest 1 minute. 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

#2: BW Intermediate chair squat

Description:

Begin by standing upright with a chair or bench behind you. Begin to lower your body down as if you were going to sit down. Lift your arms to the front as you lower to help with balance. Hover your bottom over the chair without touching and push through your heels and stand back upright.  

#3: 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.  

#4 BW 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.  

#5 Thumbs up lateral raise

Description:

Hinging slightly forward at the hips, start with dumbbells near your thighs. Moving arms in unison with knuckles facing back, palms forward, slowly lift dumbbells to the side. When you reach shoulder height pause slightly and return to the starting position. Core is strong and engaged and neck is relaxed.  

#6 Side Lying Kick up

Description:

Starting Position: Lie on your side on a mat/floor with your legs extended straight away from your body. Hold your feet together in neutral position (at 90 degrees to your shinbone) and your lower arm bent and positioned under your head for support, while the upper arm rests upon your upper hip. Upward Phase: Exhale and gently raise the upper leg off the lower leg while keeping the knee extended and the foot in a neutral position (avoid flexion and extension). The hips should remain vertical to the floor and the knee of the raised leg should point straight away from you (do not rotate upward towards the ceiling or downward towards the floor). Continue raising the leg until the hips begin to tilt upwards or until your feel tension develop in your low back or oblique muscles. Downward Phase: Gently inhale and slowly return your raised leg to your starting position in a controlled manner. After completing your set, roll over and repeat with the opposite leg.  

#7 BW Crunch

Description:

Begin lying on your back, knees bent at 90 degrees, feet flat on the floor. Place both hands behind your head for support. Pull belly button in towards your spine as you lift your upper body away from the floor. Lead with your chest and maintain a neutral position with your neck. Eyes will stay focused on the ceiling. With control return to the 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.  

#1 Air Squat

Description:

Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards with your hands by your sides so the palms facing inwards. Pull the shoulders down and back. Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips towards the wall behind you. First shift your hips backwards then downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Maintain tension in the core muscles (continue bracing) and attempt to keep your back flat. Continue to lower yourself until your thighs are parallel or almost parallel with the floor, until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe. From the Lowered Position: the knees should continue to remain aligned over the second toe and body weight should be evenly distributed between the balls and heels of the feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding. While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position. Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.  

#2 Under hand bent over row

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.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.

#3 BW Hip Bridge

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.  

#4 External rotation

Description:

Lie on your side on a bench or mat, holding a dumbbell in your top hand, palm facing body. Exhale and rotate your arm so the the dumbbell is lifted up in a semicircle motion until you reach shoulder height and the dumbbell is pointing straight up. Inhale and slowly lower to starting position.  

#5 Standing Kickback

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.  

#6 BW Superman

Description:

Begin by lying on the floor face down. Pull elbows back so that they are bent at 90 degrees. Lift upper and lower body away from the floor. Squeeze your shoulder blades together and your glutes to support this movement. Pause momentarily and then lower back the floor.  

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.  

#1 BW Intermediate chair squat

Description:

Begin by standing upright with a chair or bench behind you. Begin to lower your body down as if you were going to sit down. Lift your arms to the front as you lower to help with balance. Hover your bottom over the chair without touching and push through your heels and stand back upright.  

#2 BW 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.  

#3 BW 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.  

#4 Thumbs up lateral raise

Description:

Hinging slightly forward at the hips, start with dumbbells near your thighs. Moving arms in unison with knuckles facing back, palms forward, slowly lift dumbbells to the side. When you reach shoulder height pause slightly and return to the starting position. Core is strong and engaged and neck is relaxed.  

#5 Side lying leg up

Description:

Kick Up Down: Starting Position: Lie on your side on a mat/floor with your legs extended straight away from your body. Hold your feet together in neutral position (at 90 degrees to your shinbone) and your lower arm bent and positioned under your head for support, while the upper arm rests upon your upper hip. Upward Phase: Exhale and gently raise the upper leg off the lower leg while keeping the knee extended and the foot in a neutral position (avoid flexion and extension). The hips should remain vertical to the floor and the knee of the raised leg should point straight away from you (do not rotate upward towards the ceiling or downward towards the floor). Continue raising the leg until the hips begin to tilt upwards or until your feel tension develop in your low back or oblique muscles. Downward Phase: Gently inhale and slowly return your raised leg to your starting position in a controlled manner. After completing your set, roll over and repeat with the opposite leg.  

#6 BW elbow plank

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.