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WellLife Consulting, LLC

Laura's Workout Plan

Welcome, Laura! 

Below is your workout plan for March & April. 

Click the link below for a print-friendly PDF.

Download PDF

Workout Schedule

MON

Cardio

Tue

Off

Wed

Strength

Thu

Off

Fri

Cardio

Sat

Off

SUN

Strength

Before Workout

Foam Roll

Roll areas in Flexibility Workout lightly 5-10 times each. Areas include calves, piriformis, hamstrings, quads, IT bands, and lats.

STRETCH

Stretch these areas for 5-10 seconds, x 5-10 reps each. These include hamstrings, hip flexors, quads, calves, and neck.

Core & Flexibility

  • Complete these exercises after a light warm-up, foam rolling, and stretching.
  • Complete 1-2 sets, with 1-2 minutes rest between sets.

Exercise

Reps

Opp Arm, Opp Leg Raises x 12e

x 10 each Side

Opp Arm, Opp Leg Raises (No Video)

x 12 each Side

Band Chest Press (No Video)

x 15

Single Leg 3-Way Reach (No Video)

x 5 each Side

Single Leg Deadlift

x 10 each Side

Plank

x 30'' (sec)

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

Strength

  • Complete these exercises after a light warm-up, foam rolling, and stretching.
  • Complete 1-2 sets, with 1-2 minutes rest between sets.

Exercise

Reps

Suitcase DL (No Video)

X 8 @15# each side

Seated Straight Leg Raises

x 15

DB Single Arm Overhead Press

X 10 @15# each side

Bar Romanian Deadlift

x 12

Knee Tucks on sliders (No Video)

x 10

Alt. Low abdominal Leg Lifts

x 10 each Side

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

Cardio

  • Complete this workout after a light warm-up, foam rolling, and stretching.
  • Complete x 2-3 times per week.

Workout

Sets & Reps

Jog or Bike @ 50% of Heart Rate Max

Walk or Recover @ 30% Of Heart Rate Max


Continue for 10 minutes

 

x 3′ (minutes)

x 1′ (minute)

 

 

Abbreviations:
” = Seconds; ‘ = Minutes

After Workout

Stretch

  • Stretch tightest areas for at least 30 seconds – 1 minute after workout to lengthen before cooling.
  • Connective tissue around the joints can take longer to stretch since they do not get as much blood supply.

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

Opposite Arm, Opposite Leg Reach (No Video)

  • Lie on your back with the legs straight and arms straight overhead, with one knee bent and foot on the floor.
  • Raise the other leg and opposite leg toward each other, keeping the low abdominals pulling the low back toward the ground,  knee straight but not locked. The head can lift slightly with the arm, placing one arm behind the head for support if needed.
  • Return the arm and leg to starting position and repeat on the opposite side. 

Band Chest Press, Feet Together (No Video)

  • 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).

Single Leg 3-Way Reach (No Video)

  • Start standing on one leg, hands on the hips.
  • Reach forward about 1 stride with the heel and touch the ground gently while still balancing on the other leg.
  • Return to starting position, then reach out to the side as far as possible and touch the ground gently with the toe while still balancing. Repeat by reaching backwards = 1 rep.
  • Stay balanced and fully extend the knee and hip each time the foot returns to starting position.

Single Leg Deadlifts

  • 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 knees. Keep the quad engaged and the hips square.
  • 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 not shown.

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.

Strength Exercise Descriptions

Click On Title For Video

Suitcase Deadlifts (No video)

  • Start standing with a dumbell or kettle bell placed vertically on the ground between the feet. 
  • Reach down and grab the weight with one hand (holding kettle bell or dumbell palm facing sideways (neutral grip), with back flat and chest forward over the thighs.
  • Lift the weight with your legs first and chest up, pushing through the heels to engage the hamstrings, gluts, and quads. Stand up with the weight, holding it with arm straight and hands under the chest. 
  • Slowly lower the weight to starting position and repeat, sitting back and tilting the hips slightly forward as you bend the knees. Push the hips through and knees straight at the top of the motion with the gluts and quads (respectively).
  • *Keep the elbows extended at all times.

Seated Straight Leg Raise

  • Sit on a bench or raised surface with the knees bent. Place a band around the balls of the feet, with the band secured under the same foot. 
  • Straighten the other leg with the toe pulled up toward the shin and band resisting at the ankle. Hold the low abdominals engaged lift the leg with the knee extended and toe held up toward the shin.
  • Continue on the same side until all reps are complete, holding the hips as still as possible and breathing normally.
  • Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.
  • *Seated position not shown.

Single Arm DB Overhead Press

  • Start seated with the chest slightly off the bench and holding a dumbell with the palm in a neutral grip, wrist directly over the elbow, and core tight. 
  • Extend the elbow overhead with the tricep, keeping the dumbell over or slightly behind the shoulder (on railroad tracks). Try to keep the dumbell from touching (sometimes touch in video, try to avoid this if possible). 
  • Keep the shoulders down away from the ears and good upper body posture through the full range of motion.
  • *Single Arm not shown.

Bar Romanian Deadlifts

  • Start standing with feet shoulder width apart, with a slight bend in the knees and bend in the hips and a flat back, holding a bar with palms resting on the upper thighs.
  • Shift your weight to the heels and lower the bar along the thighs until it reaches the knees. Keep the quads engaged but do not lock the knees.
  • When the back is flat, push through the heels to return to standing, core engaged, shoulders back and down and head in line with the spine. 

Knee Tucks On Sliders (No Video)

  • Start with the feet placed on two sliders and hands under the shoulders in push-up position, arms and legs extended.
  • Keeping the weight over the hands, tuck the knees toward the chest, keeping the hips down toward the heels. 
  • When the knees have passed the hips, extend the legs and use the core to stabilize.
  • Keep your weight over your hands at all times, directly under the shoulders.

ALternating Low Abdominal leg lifts

  • Lie on your back with your arms straight and cradling the hips, knees bent and the feet flat on the floor, legs straight and feet above the hips.
  • Hold the low abdominals engaged by pulling toward the hands, then lower one leg toward the ground, knee extended and toe held up toward the shin, then return immediately to the starting position using the hip flexors and gluts.
  • Alternate legs, holding the hips as still as possible and breathing normally.
  • Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.
  • *Alternating leg not shown.

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