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WellLife Consulting, LLC

Laura's Workout Plan

Welcome, Laura! 

Below is your workout plan for June. 

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

Side Plank with Arm Opener

x 5 each

SB Bridge Curl

x 10

TRX Squat

x 12

Bar Push-up

x 10

Singe Leg Deadlifts with Reach

x 8 each

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

Reverse Lunges

x 10 each

Modified Tricep Dips

x 8

Band Lateral Walks

x 2 laps

Single Arm Bent Over Rows

x 10 each @ 10#

MB Sit-ups

x 10 @ 6#

Bridge March with Leg Ext.

x 10 each

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 @ 20% of Heart Rate Max


Continue for 10 minutes

 

x  1′ minute

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

Side Plank with Arm Openers

  • Lie on one side using the hand with the elbow extended in side plank position.  
  • Keep the hips off the ground and a straight line between the head, shoulders, hips, and feet. 
  • Hold the top arm straight and body in side plank position, then reach down and under the opposite arm and back up as 1 ‘rep’, keeping the elbow straight but not locked. 
  • Keep the head in line with the spine, shoulders back and down away from the ears.
  • *Arm opener not shown.

SB Bridge Curl

  • Start lying on your back with the heels on the top of a stability ball. legs straight. 
  • Press down with the hamstrings and gluts to lift the hips into bridge position, and hips in line with the feet and shoulders.
  • Curl the heels toward the hips with the hamstrings, then straighten the legs engaging the quads keeping the hips up in line with the shoulders. 
  • Continue until all repetitions are complete.
  • *SB not shown.

TRX Squat

  • Start standing with the feet under the shoulders and toes pointing about 10 degrees out, holding a TRX trainer with both hands at chest height, elbows slightly bent.
  • Bend the knees to parallel with the ground or slightly below, reaching back slightly with the hips with a flat back. Allow the knees to come slightly forward of the toes, and do not let the knees go inward or outside the toes. Straighten the arms as you lower the hips, holding the weight you need with your hands.
  • 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).
  • *TRX trainer not shown.

Bar Push-up

  • Start in push-up position holding a bar or stable object at chest height, elbows straight and palms directly under the shoulders.
  • Keeping 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 elbow height, 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.

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.

Strength Exercise Descriptions

Click On Title For Video

Reverse Lunges (No Video)

  • Start standing with feet hip width apart, hands on the hips or behind the head.
  • Step back with one leg with the foot straight, keeping your weight over the front leg.
  • Bend both knees with the back flat and chest over the front thight.
  • Fully straighten both legs with the quads before beginning the next repetition.

Modified Tricep Dips

  • Place both palms a flat surface about waist height (e.g. bench or stair), with the legs out in front about 1 stride so knees and hips are bent at 90 degrees, toes pulled up toward the shins. 
  • Bend the elbows to 90 degrees, lowering the hips keeping the shoulders back and down. 
  • Push back up by fully extending the elbows, keeping the shoulders back and down away from the ears.

Band Lateral Walks (NO Video)

  •  Start facing sideways with a band around the ankles and feet at hip width apart. The band should have medium tension. Sit back slightly with the hips and bend the knees slightly so the shins are angled about 10 degrees. Keep the shoulders back and down and back flat.
  • Step laterally with the left foot to slightly wider than hip width, and shift the weight to the left foot, then bring the right foot to hip width with some tension in the band. 
  • Continue walking laterally with the hips tilted and back flat, with the toes forward. 

Single Arm Bent Over Rows

  • Start with one hand on a bench holding a dumbell under the chest, arm straight. 
  • Pull the dumbell with the elbow to 90 as if into the back pocket, feeling a pinch in the shoulder blades. 
  • Keep the hips square to the ground as you pull, then return the hands to starting position and repeat.

MB Sit-up

  • Start seated with the hands clasping a medicine ball overhead with elbows and knees slightly bent, feet on the ground.
  • Lie back to the ground reaching the hands and ball back overhead to stretch the upper abdominals, then sit up quickly as soon as the shoulders touch the ground.
  • Pause at the top with the medicine ball directly overhead (do not pass the hips)
  • Go as quickly as possible between reps, but pause slightly if needed at the top for maximum speed at the bottom. 
  • *Medicine ball not shown.

Bridge March with Leg Extension

  • Start lying on your back with the knees bent and the feet directly under the knees. 
  • Lift the hips into bridge position, and holding the hips in line with the knees.
  • Lift one foot off the ground until the leg is straight, engaging the quad and pulling the knee toward the hip. Do not lift the whole leg, only the foot. 
  • Alternate legs as though marching, pushing through the heel and keeping the abs drawn in and hips in line with the knees.

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