Molly Drake, February - WellLife Wellness

Molly's Workout Plan

Welcome, Molly!

Below is your workout plan for this month.

Before any workout, start with light cardio warm-up, e.g. walk, jog, bike, elliptical, or rower.

Workout Schedule

MON

Flexibility & Core

Tue

OFF

Wed

Endurance & Cardio

Thu

OFF

Fri

Cardio

Sat

OFF

Sun

Cardio & Flexibility

Before Workout

Cardio

Do light cardio for about 5 minutes. E.g. walk, jog, bike, elliptical, rower, swim, etc.

Foam Roll

Roll areas in Flexiblity Workout (below) lightly 5-10 times each.

Stretch

Stretch these areas for 5-10 seconds, x 5-10 reps each.

Flexibility Workout

Foam Roll

Roll these areas lightly 5-10 times each.

Stretch

Stretch these areas for 5-10 seconds, x 5-10 reps each.

Core Exercises

Do a light flexibility and/or cardio warm-up.
Complete exercises below in the order listed with minimal rest between exercises.
Complete 1-2 sets, with 1-2 minutes rest between sets.

Exercise

Reps

Low Abdominal Leg Lifts on Foam Roller

x 10 each leg

Single Leg Bridges

x 10 each leg

Clam Shells

x 10 each leg

Quadruped Leg Extension (no video)

x 10 each leg

Quadruped Opposite Arm, Opposite Leg Extension (no video)

x 10 each side

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

Muscular Endurance Workout

Do a light flexibility and/or cardio warm-up.
Complete exercises below in the order listed with minimal rest between exercises.
Complete 1-2 sets, with 1-2 minutes rest between sets.

Exercise

Reps

squat Thrust Walk-out

x 8 repetitions

Quadruped Position Arm Openers

x 10 each arm

Wall Sit

x 10 seconds x 3 (30” total)

Modified Push-ups

x 10 repetitions

Bridge Hold

x 30 seconds x 2 (60” total)

Abbreviations:
SB = Stability Ball MB = Medicine Ball DB = Dumbell ‘ = Minutes ” = Seconds

Cardio Workout

Do a light cardio, foam roll, and stretching warm-up as needed.
Jog at 50-60% of maximum ‘max’ effort (e.g. ‘maximum effort’ is a sprint as fast as you can).
Walk to recover at 30-40% max effort.

Exercise

Reps

Jog at 50-60%

x 30 seconds

Walk to recover at 30-40%

x 60 seconds

Alternate jog and walk for 20 minutes

END after 20 minutes

After Workout

Stretch

Stretch tightest areas for at least 30 seconds after workout to lengthen before cooling.

FOam Roll

Roll tightest areas after a workout or on ‘OFF’ days to allow breakdown and release of tissue (at least 10 seconds).

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.

Low Abdominal Leg Extensions 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 to extend the leg fully with the quad, toe pulled toward the shin. Do not lift the leg above knee height.
Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
Continue alternating extending each leg, 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 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

Start lying on one side with the knees bent and hand supporting the head, feet in line with the hips.
Lift the knee up as high as possible, keeping the hips stacked (one directly on top of the other) and the heels together.
Place one hand on the top hip to stabilize the hip and feel the muscle engage.

QUadruped 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, as you extend the opposite arm by the shoulder, thumb up.
Extend the hand and foot apart for 1-2 seconds, then return to starting position and repeat.
Keep the hips and shoulders square to the ground, and extend the leg and elbow fully.

Opposite Arm, Opposite Leg Extension (no video)

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.
Keep the hips and shoulders square to the ground, and extend the leg and elbow fully. Repeat for indicated number of reps.