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WellLife Consulting, LLC

Anne's Workout Plan

Welcome, Anne! 

Below is your workout plan for December. 

Continue doing your walk/runs as normal. Include stretches and strengthening as instructed below.

Download PDF

Workout Schedule

MON

Flexibility

Tue

OFF

Wed

Strength

Thu

OFF

Fri

Flexibility

Sat

OFF

SUN

Strength 

Before Cardio

Stretch

Stretch these areas for 5-10 seconds, x 5-10 reps each.

Foam Roll

Roll areas in Flexiblity Workout (below) lightly 5-10 times each.

Upper Body Flexibility

Foam Roll

Roll these areas lightly 5-10 times each.

Stretch

Stretch these areas for 5-10 seconds, x 5-10 reps each.

Core Strength Exercises

  • Complete these exercises after a cardio workout or walk /run.
  • Complete 1-2 sets, with 1-2 minutes rest between sets.

Exercise

Reps

Thoracic rotations on Foam Roller (No video)

x 10

Band Chest Press

x 10

Band Rows

x 10

Toe Pulls on Wall

x 10

Chest Stretch

x 3′ (minutes)

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

After Workout

Stretch

  • Stretch tightest areas for at least 30” (seconds) – 1′ (minute) after workout to lengthen before cooling.
  • Connective tissue around the calves /heels and lats /shoulders can take longer to stretch since they do not get as much blood supply (up to 3 minutes per side).

FOam Roll

  • Roll tightest areas after a workout or on ‘OFF’ days to allow breakdown and release of tissue (at least 10 seconds).

Core Exercise Descriptions

Click On Title For Video

Thoracic Extensions on Foam Roller (No Video)

  • Start supine (on your back) with a foam roller placed just below the cervical spine and in line or just above the shoulder blades, with the hips on the ground and spine long. 
  • Place the arms behind the head with the chin tucked, then reach the elbows and chest up toward the ceiling with your gaze, keeping the hips on the ground as the chest moves. 
  • Return to starting position and repeat. 

Band Chest Press, Feet Together

  • Start standing holding the band in each hand with some tension, elbows directly in line with the wrists. Stand with the feet shoulder width apart.
  • Press forward to extend the elbows, keeping the elbows in line with the wrists. Keep the shoulders away from the ears as the arms straighten.
  • Resist the band while pulling the hands back to starting position. 
  • Keep the elbows in line with the wrists (as if on railroad tracks) at all times (i.e. keep the wrists the same distance apart the whole range of motion).

Band Rows

  • Stand holding the handles of a double chord band fixed to a surface with the arms straight, hands at shoulder height.  Start with a slight tension in the band, leaning back slightly with upright posture and a pronated grip (palms down).
  • Pull the bands toward you and bend the elbows, pulling the shoulder blades back and down as though pinching a pencil.
  • Resist the band slightly as you return to the starting position, and repeat for the indicated number of reps.

Toe Pulls on Wall

  • Lean against a wall with a ~45 degree angle at the hips with the knees straight, but not locked.
  • With the back flat and core engaged, lift the toes by shifting the weight toward the heels.
  • Hold for 2-3 seconds, then release and slowly lower the toes to the ground.
  • Repeat until all repetitions are complete.

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