Alec Grusky - WellLife Wellness

Alec's Workout Plan

Welcome, Alec!

Below are your workouts and schedule for July.

Click the link below to download a PDF of your workout.

Workout Schedule

Follow this schedule to stimulate but not overwhelm the immune system.

MON

Cardio & Core

Tue

OFF

Wed

Strength

Thu

OFF

Fri

Cardio & Core

Sat

OFF

SUN

Strength

Before Workout

Foam Roll

Lightly roll 5-10 times on tight areas to increase blood flow.
Roll piriformis, hamstrings, calves, quads, IT bands, groin, upper back, lats.

Stretch

Stretch tight muscles for no more than 3-5 seconds.
Stretch piriformis, hamstrings, hip flexors, quads, triceps, and low back.
Repeat x 3-5 times per area.

Strengthen

Complete x 5-20 reps each of the Core Exercises below:

Leg Lifts and Leg Extensions on Foam Roller
Single Leg Bridges
Band Pull-downs
Band Rows
Superman’s, hands shoulder height
Planks x 30”

Core Workout

Complete x 1-2 sets after a strength or cardio workout.

Exercise

Sets & Reps

Leg Lifts on Foam Roller

x 5 each

Single Leg Bridge

x 5 each

Band Pull-downs

x 15

x 10 x 3'' (sec) hold

Supermans, Hands Overhead

x 30'' (sec)

Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell

Strength

Weeks 1 & 2: Complete x 1-2 sets.
Weeks 3 & 4: Complete x 2-3 sets.

Exercise

Sets & Reps

DB Goblet Squat

x 15 x @25#

Bar Push-ups with Arm Openers

x 10 each

Single Leg Deadlift with Reach

x 10 each

x 12

x 30'' x 2

Bridge Hold (No Video)

x 60''

Abbreviations: SB = Stability Ball MB = Medicine Ball DB = Dumbell

Cardio Workouts

Before any cardio workout, do a foam rolling, active stretching, or jogging warm-up at an easy pace for ~5 minutes.
Run at an RPE (Rating of Perceived Exertion) of 5 or 6 on a scale of 1-10.
Walk to recover.

Week 1

Run x 30’’

Walk x 60’’

Continue for 20 minutes.

Repeat this workout 2-3 times per week.

Week 2

Run x 60’’

Walk x 90’’

Continue for 20 minutes.

Repeat this workout 2-3 times per week.

After Workout

STretch

Hold static stretches on tight areas x 10-30 seconds each.

Foam Roll

Roll hamstrings and piriformis for 1-2 minutes each or until they release.

Exercise Descriptions

Core Workout

Low Abdominal Leg Lifts on Foam Roller

Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart.
Hold the low abdominals engaged and lift one foot ~2 inches off the ground, keeping the knee bent at 90 degrees.
Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
Continue alternating legs, holding the hips as still as possible and breathing normally.
‘Draw in’ the belly toward the spine and the low abdominals engaged (e.g. place a towel under the low back and keep the low back flat on the floor). Feel the gluts engage, activating the entire core.
NOTE: If you do not have a foam roller, use a small towel loosely rolled under the low back just above the waist. Press the back down firmly on the towel using the low abdominals.

Single Leg Bridge

Lie on your back with one foot under the knee and one knee bent, holding it with the arm on the same side.
Holding the arms by the sides to balance, press through the heel on the ground and lift the hips until they are in line with the shoulders and knees.
Extend the hips fully before returning to the ground and gently touching the ground before the next rep. Keep the quad and hamstring engaged through the range of motion, and fully extend the hips with the gluts at the top of the motion.

Band Pull-downs

Stand holding the handles of a double chord band fixed to a surface with the arms straight, hands at waist height. Start with a slight tension in the band, leaning back slightly with upright posture and pronated grip (palms down).
Keeping the wrists straight, push the palms toward the front of the thighs, pulling the shoulder blades back and down as though pinching a pencil.
Keep the chest up and elbows straight, and do not let the wrists break.
Resist the upward motion of the band and return, controlled, to the starting position, and repeat for the indicated number of repetitions

Wall Squats

Start standing about 1 stride facing a wall with the feet under the shoulders and toes pointing about 10 degrees out*. Hold the arms extended overhead with the shoulders back and down.
Reach the hips back and bend the knees to parallel with the ground, sliding the hands along the wall if necessary for support. Allow the knees to come slightly forward of the toes, and do not let the knees go inward or outside the toes.
Engage the legs and push through the heels to stand back up, fully extending the hips with the gluts at the top of the motion (‘tuck’ the hips under the shoulders).
Stay as close as you can to the wall without falling backwards as you squat.
*Wall not shown.

Supermans, Hands Overhead

Start lying face down on the ground with the arms extended above the head about 45 degrees.
With loose fists and the thumbs pointed upward, lift the hands up off the ground slightly and pull the shoulder blades back and down together, keeping the elbows extended.
Return immediately to starting position, keeping the abdominals engaged throughout the range of motion.
NOTE: Make this exercise easier by holding the hands lower, at shoulder height.

Exercise Descriptions

Strength Workout

DB Goblet Squat

Start standing with the feet hip width apart, hands holding a dumbell upright resting in the palms as shown.
Keeping the chest tall and resisting the weight by pressing up slightly, bend the knees and sit back until the thighs are parallel to the ground.
Sit tall and push through the heels to stand to full hip extension. Keep the back flat and knees in line with (and slightly forward of) the toes, and do not let the heels lift off the floor.

Bar Push-up + Opener

Start in push-up position holding a bar or stable object at chest height, elbows straight and palms directly under the shoulders.
Lower yourself until your chest reaches elbow height, push yourself back up using until the arms are extended, then pull one arm with the elbow extended until the shoulders are stacked, keeping the hips still. Engage the shoulder blades back and down as you pull, and look between the hands to avoid losing balance.
Return to starting position and continue push-ups with an arm opener, alternating hands.
*Bar not shown

Single leg Deadlifts with Reach

Start standing one 1 leg with a slight bend in the knees and bend in the hips, holding the hands palms resting on the upper thighs.
Shift your weight to the heel and lower the palms along the thighs until they reach the nees. Reach forward with the elbows straight and arms next to the ears, keeping the quad engaged and the hips square to the ground.
Push through the heels to return to standing, with a flat back, shoulders back and down, and head in line with the spine.
*Single leg and reach not shown. If you feel you will lose your balance, touch the other foot down briefly or complete next to a wall.

TRX Rows

Lay under a TRX trainer with the elbows extended and knees straight, balancing on the heels. Choose an angle that is makes it possible to complete the exercise.
Keep a straight line between the head, shoulders, hips, and knees.
Lift the chest and hips together until the elbows are bent at 90 degrees, pulling the chest up between the hands and the shoulder blades back and down behind you.
Do not let the hips fall or the shoulders and next to strain as the body lifts.

Plank

Start with the elbows on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
Hold for the designated number of seconds, continuing to remind yourself of good position at the hips, shoulders, and head.
Do not let your hips sag, and keep the shoulders back and down and head in line with the spine.
*Modified Plank (not shown): drop knees to the floor to isolate the hips and shoulders.

Bridge Hold (No Video)

Lie on your back with the knees bent at hip width apart, toes straight and knees directly over the toes.
Holding the arms by the sides to balance, press down through the and lift the hips until they are in line with the shoulders and knees.
At the top of the motion, squeezing the gluts together to full extend the hips, and hold for the designated number of seconds.