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WellLife Consulting, LLC

Laura's Workout Plan

Welcome, Laura! 

Below is your workout plan for November. 

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

Alt. Side Quadruped Opp. Arm, Opp. Leg Raises

x 10 each Side

Bridge with Leg Extension on Sliders (No Video)

x 10 each Side

Clamshells with Band

x 10 each Side

Alt. Arm Band Overhead Press

x 10 each Side

Toe Walks

x down and back

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

DB Deadlift

x 10

Alt. Leg Forward Lunges

x 8

Single Arm DB Chest Press on Bench

x 8

Bar Good Morning

x 12

Push-up Position Arm Openers

x 12

Reach-ups, Feet Up

x 15

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 @ 60% of Heart Rate Max


Walk @ 20% of Heart Rate Max


Continue for 10 minutes

 

x 2′ (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

Alt. Side Quadruped Opposite Arm, Opposite Leg Extension

  • Start in quadruped position (on the hands and knees) on the bench, with the hands directly under the shoulders and knees under the hips.
  • Lift one knee and the opposite hand and balance, elbow at 90 degrees. Extend the arm and leg away from the body at the same time, engaging the quad and elbow, arm straight by the ear and thumb up.
  • Alternate sides each repetition.
  • Keep the hips and shoulders square to the ground with a flat back, and extend the leg and elbow fully.

Bridge Alt. Leg Extension on Slider (No Video)

  • Start lying on your back with the knees bent and the feet directly under the knees, with the feet on two sliders. 
  • Lift the hips into bridge position, then hold the hips up using the gluts and extend one leg with the quad then return it to starting position with the hamstring, pulling through the heel.
  • Alternate extending one leg at a time, pushing through the heel and keeping the abs drawn in and hips in line with the knees while the leg moves.

Clamshells with Band

  • Start lying on one side with the knees bent and hand supporting the head, feet in line with the hips. Place a band around the legs just above the knees.
  • Lift the knee up as high as possible, keeping the hips stacked (one directly on top of the other) and the heels together. The toes may come apart slightly, but keep the heels together.
  • Place one hand on the top hip to stabilize the hip and feel the muscle engage.

Alternating Arm Band Overhead Press

  • Start standing on a band holding the palms next to the shoulders facing away from you (pronated), wrists directly over the elbows, and core tight. 
  • Extend the elbows overhead with the triceps, keeping the hands over or slightly behind the shoulders (on railroad tracks). Try to keep the hands 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. 
  • *Bands not shown.

Toe Walks

  • Start on the balls of the feet with the knees straight but not locked, quads engaged and good posture.
  • Start walking, continuing on the balls of the feet. 

Strength Exercise Descriptions

Click On Title For Video

DB Deadlifts (No Video)

  • Start standing with feet shoulder width apart, with a slight bend in the knees and bend in the hips and a flat back, holding dumbells by the sides with the palms facing toward you.
  • Shift your weight to the heels and lower the hips until the thighs are parallel with the ground. Keep a flat back and core engaged.
  • Push through the heels to return to standing with the knees straight but not locked, raising the chest and hips together, tucking the hips under with the gluts at the top of the motion.

Forward Lunges

  • Start standing with feet hip width apart, hands on the hips.
  • Step forward with one leg, keeping your weight over the front leg into lunge position. The front knee comes slightly forward but not past the foot, and the back knee stays behind the hips.
  • Bend the knees and lower the hips toward the ground with chest slightly forward over the thigh. Push the front heel to return the feet together, then repeat on the other side. 

Single Arm Dumbell (DB) Chest Press on Bench

  • Start lying with your back flat and shoulders, head, and neck on a bench with the knees bent, holding the dumbell with the wrist directly over the elbow and a pronated grip (palm facing the feet).
  • Engage the core so the back is flat, then press the dumbell up, extending the elbow while keeping the shoulder back and down on the floor. 
  • Lower the weight to the floor and repeat, using the opposite side oblique and gluts to keep the core stabilized during the full range of motion.
  • *Single arm, bench not shown.

Bar Good Mornings (No Video)

  • Start standing with feet hip width apart, hands holding a bar on the shoulders with the elbows under the wrists.
  • Start leaning forward slightly while shifting your weight to the heels, keeping the knees straight but not locked, quads engaged. Keep the back flat and elbows wide.
  • When the back is parallel to the floor and you feel a stretch in the hamstrings, push through the heels and engage the gluts to lift the chest and head to starting position. Full extend the hips and the knees at the top of the motion.
  • Keep the quads engaged but do not lock the knees. 

Push-up Position Arm Openers

  • Start in push-up position with the feet shoulder width apart, elbows extended, core engaged, and a straight line between the head, hips, knees, and feet. 
  • Pull one arm with the elbow extended until the shoulders are stacked, keeping the hips facing the floor. Engage the shoulder blades back and down as you pull, and look between the hands to avoid losing balance.
  • Return the hand to starting position and continue alternating hands for the designated number of reps. 
  • *To modify, place the knees on the ground or complete on a step or wall. To make more difficult, include a push-up between rows.

Reach-ups with Feet Up (No Video)

  • Start lying on your back with the feet above the hips and legs straight, hands clasped over the thighs with elbows extended.
  • Reach the chest and hands toward the feet (without touching the thighs) as quickly as possible.
  • As soon as the shoulders touch the ground, quickly lift the chest toward the knees on a count of 2 repetitions per second.
  • As an added challenge, hold a dumbell OR medicine ball with the arms extended.

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