Jennifer Sams - WellLife Wellness

Jennifer's Workout Plan

Welcome, Jennifer!

Below are your workouts and schedule for October.

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

Workout Schedule

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

Cardio

MON

Strength

Tue

OFF

Wed

Cardio

Thu

OFF

Fri

Strength

Sat

OFF

SUN

Cardio

Before Workout

Foam Roll

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

Stretch

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

Strengthen

Complete core workout below before and/or after strength exercises 1-2 times per week.

Core

Complete core exercises BEFORE a strength workout, or AFTER a cardio workout.
Place an exercise mat on the floor.

Exercise

Sets & Reps

Low Abdominal Leg Lifts on Foam Roller

x 5 each side

Bridge Hold

x 30” (seconds)

Quadruped Single Leg Extensions

x 5 each side

Chin Tucks

x 10

Modified Plank

x 30” (seconds)

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

Strength

Complete exercises as a set with minimal rest between exercises.
Rest x 1 minute between sets.
Weeks 1 & 2: Complete x 2-3 sets.
Weeks 3 & 4: Complete x 3-4 sets.

Exercise

Sets & Reps

Wall Sit

x 20” (seconds) x 3 sets (1 minute total)

Descending Push-ups

x 5

Single Leg Bridge

x 5 each leg

Band Rows

x 15

Toe Pulls

x 20

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

Cardio Workouts

Walk at an easy pace for the time indicated.

Day 1

Walk x 10′ (minutes)

Repeat this workout 1-2 times per week

Day 2

Walk x 20′ minutes

Repeat this workout 1-2 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.

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.

Quadruped Leg Extension (no video)

Start in quadruped position (on the hands and knees), with the body toward the side of the mat, one knee on the floor.
Lift the knee on the floor and push the leg straight behind you, extending the knee with the quad and pulling the toe up to the shin.
Lower the knee to the floor, then repeat on the same side until all repetitions are complete.
Keep the hips and shoulders square to the ground, and extend the leg and elbow fully.

Chin Tucks

Start seated with your back flat against a wall, knees bent and feet on the floor shoulder width apart.
Place a towel at the base of the neck, folded to ~1-2 inches thickness, where the spine meets the skull.
Start with the chin where it naturally lies, then retract the chin inward toward the spine so the neck presses against the towel.
Hold for 1-2 seconds, holding proper posture with the shoulders back and down, core and low abs drawn in.
Relax the chin to the starting position, and repeat until all reps are complete.

MOdified Plank

Start with the elbows and knees on the ground, the core engaged, and a straight line between the feet, hips, and shoulders.
Engage the low abdominals toward the spine, and the gluts to hold the hips tucked under, rotating toward the chest without the low back rounding. Hold the shoulder blades back and down.
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 position not shown.

Exercise Descriptions

Strength Workout

Wall Sit (No video)

Start with your back on the wall and feet out about 45 degrees, feet at hip width apart.
Keeping the weight in the heels, lower the hips to knee height, and engage the quads, gluts, and hamstrings.
Hold for the designated number of seconds, keeping abdominals engaged and chest tall.

Descending Push-ups

Start in push-up position with the arms straight, palms under the shoulders.
Keep a straight line between the head, shoulders, hips, and feet.
Slowly lower yourself to the floor on a count of 3 seconds.
When your chest reaches the ground, push yourself back up using your knees and return to starting position.
Engage the abdominals to keep the body away from the floor, and the gluts engaged to support the low back.
*Slow descend not shown.

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 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 with your back 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.
*Wall not shown.