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Laura's Workout Plan

Welcome, Laura! 

Below is your workout plan for January. 

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

Low Abdominal Leg Lifts on Foam Roller

x 10 each side

Straight Leg Raises

x 10 each side

Band Pull-downs

x 10 

Single Leg Bridge

x 10 each side

Clamshells

x 10 each side

Plank

x 20” x 3

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

Body Weight Squat

x 20

Band Press

x 20

Runner's Squat

x 10 each leg

Band Rows

x 20

Opposite Arm, Opposite leg Reach

x 10 each side

Reach-ups

x 10 each side

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 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

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.

Single Leg RAISEs

  • 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.
  • 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.

Band Pull-downs

  • Stand holding the handles of a double chord band fixed to a surface with the arms straight, hands at waist height. Start with a slight tension in the band, leaning back slightly with upright posture and pronated grip (palms down).
  • Keeping the wrists straight, push the palms toward the front of the thighs, pulling the shoulder blades back and down as though pinching a pencil.
  • Keep the chest up and elbows straight, and do not let the wrists break.
  • Resist the upward motion of the band and return, controlled, to the starting position, and repeat for the indicated number of repetitions

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.

Clam Shells 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.

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.

Strength Exercise Descriptions

Click On Title For Video

Body Weight Squat

  • Start standing with the feet under the shoulders and toes pointing about 10 degrees out*.
  • 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.
  • 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).
  • *Place the hands on the head or above the head as a challenge

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).

Runner's Squats

  • Start standing on one leg, holding the opposite leg slightly bent behind the body. 
  • Reach down toward the ground with the opposite hand, keeping the back flat and head in line with the spine. 
  • Keep the shoulders and hips square to the ground and over the feet.

Band Rows, on 1 Leg

  • Stand standing facing a band fixed at chest height, holding the bands with the arms straight and some tension. Lean back slightly with upright posture and a pronated grip (palms down).
  • Pull the bands toward you and bend the elbows, turning the thumbs up to a ‘neutral’ grip. Pull the shoulder blades back and down as though pinching a pencil, keeping the elbows close to the body.
  • Resist the band slightly as you return to the starting position, and repeat for the indicated number of reps.
  • MODIFICATION: with no fixed surface for band, stand on the band in a single leg deadlift position with one leg off the floor and both hands holding the band. Complete rows from bent over position, back flat and parallel to the floor.

Opposite Arm, Opposite Leg Reach (No Video)

  • Lie on your back with the legs straight and arms straight overhead. 
  • Raise one arm and the opposite leg toward each other, keeping the core engaged and knee straight but not locked. The head can lift slightly with the arm, or rest on the ground.
  • Return the arm and leg to starting position and repeat on the opposite side. 

Reach-ups (No Video)

  • Start lying on your back with the knees bent and feet hip width apart, hands clasped over the thighs with elbows extended.
  • Reach the chest and hands toward the knees (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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