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Molly's Workout Plan

Welcome, Molly!

Below are your workouts and schedule for February.

Workout Schedule

Follow this schedule to stimulate but not overwhelm the immune system.

MON

Cardio & Core

Tue

Endurance

Wed

Off

Thu

Cardio & Core

Fri

Off

Sat

Endurance

SUN

Off

Before Workout

Light Cardio

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

Foam Roll

  • Lightly roll 5-10 times on tight areas to increase blood flow.
  • Roll piriformis, hamstrings, quads, IT bands, groin, upper back, and lats.

Stretch

  • Stretch tight muscles for no more than 3-5 seconds. 
  • Stretch hamstrings, adductors, hip flexors, quads, and lats.
  • Repeat x 3-5 times per area.

Core Workout

  • Complete x 1 sets BEFORE a strength workout to activate muscles.
  • Complete x 1-2 sets AFTER strength and/or cardio workout to build strength.
  • Increase sets and reps as you improve.

Exercise

Sets & Reps

x 5 each side

Scapular depressions on Wall (No Video)

x 10 x 2-3” hold

Quadruped Lateral Hip Ext. (No Video)

x 5 x 3” hold each side

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

Endurance Workout

  • Weeks 1 & 2: Complete x 1-2 sets.
  • Weeks 3 & 4: Complete x 2-3 sets.
  • Start with Wall Sit Warm-up x 30-60” (seconds)

Exercise

Sets & Reps

Alternating Single Arm Band Press with Step

x 15 each arm

DB Single Leg Deadlift

x 10 each leg

x 15 each side

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

Cardio Workouts

Complete ‘Runs’ at 60-70% of your maximum effort.

Recovery ‘jog’ should be at 40-60% of your maximum effort 

You may also use your calculated Heart Rate Maximum if known.

Weeks 1 & 3

  • Run 3′ (minutes)
  • Walk x 5′ (minutes)
  • Continue for 20 minutes
  • Repeat x 3 times per week

Weeks 2 & 4

  • Walk x 15 continuous minutes
  • Repeat x 3 times per week

After Workout

STretch

  • Hold static stretches on tight areas x 10-30 seconds each
  • Stretch calves, piriformis, and chest.

Foam Roll

  • Roll calves, lats and any other tight areas for 1-2 minutes each

Exercise Descriptions

Core Workout

  • Start standing with feet under the hips, with a slight bend in the knees and arms extended and palms placed on the thighs. 
  • Shift your weight to the heels and lower the chest to parallel with the ground. Keep the back flat and sit the hips away from the heels. Engage the quads to keep the knees straight but not locked.
  • When you reach parallel, push through the heels to return to standing, engaging the quads and the gluts at the same time. Reach toward the toes while keeping a flat back.
  • *Toe touch not shown. Instead of holding weight, keep palms on the thighs and reach toward the toes when parallel.

Scapular Depressions on Wall, Arms Overhead (No Video)

  • Start seated with arms straight, hands above the head and elbows extended.
  • Keeping the arms straight, shrug the shoulders up and then back and away from the ears. 
  • Pull the shoulder blades back and down as though pinching a pencil. You will feel the wall as you pinch.
  • *Seated position on the wall not shown. Place a chair or bench directly next to a wall so you are safe and supported.
  • Start with the elbows on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
  • Hold the plank for 2-3 seconds, then lift the hips to downward dog position with the abdominals, sitting back onto the heels with the legs straight. Fully engage the core with 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.
  • *Downward dog not shown.
  • Start in quadruped position (on the hands and knees), holding one knee bent at 90 degrees off the floor. 
  • Keeping the knee in line with the hip, lift the knee laterally while keeping the hips still. Engage the side glut muscle to hold the knee up for 2-3 seconds, then release. 
  • Keep the knee bent at 90 degrees, core engaged, and a straight spine. 
  • Do not let the hips rock as your knee lifts, and lift only as far as you can without rotation in the hips.
  • Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart. Place the arms ‘cradling’ (under) the hips with the elbows extended.
  • Hold the low abdominals engaged by pulling the abdominals toward the spine and pressing the low back into the arms, then lift both knees about ~2 inches off the ground, knees bent at 90 degrees.
  • Reengage the low abdominals and slowly straighten one leg until the heel gently touches the floor, keeping the other foot off the ground and knee bent at 90 degrees.
  • Draw the straight leg knee toward the chest and at the same time extend the other leg to gently tap the heel gently to the ground before beginning the next repetition, without rocking the hips.
  • Continue alternating 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.
  • *Leg extension not shown.

Exercise Descriptions

Endurance Workout

  • Start standing with the feet under the shoulders and toes pointing about 10 degrees out, hands placed behind the head.
  • 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).
  • At the top of the motion, lift one knee toward the chest, keeping the toe pulled toward the shin and foot behind the knee. Replace the foot under the shoulder and repeat on opposite leg.
  • *Hands on the head and knee lift not shown. 
  • Start standing facing away from the secured band, feet shoulder width apart, holding a double-chord band at shoulder height with the palms facing down.
  • Step with one leg and the same arm into a power press forward, extending the elbow and keeping the elbow in line with the wrist. Keep the shoulders away from the ears as the arm straightens.
  • Resist the band with the core while pulling the hand back to starting position. Immediately repeat on the other leg until all repetitions are complete. 
  • Keep the shoulder back and down as you press, palm down.
  • *Single arm not shown.
  • Start standing on one 1 leg with a slight bend in the knees and bend in the hips, holding a weight in the hands with arms extended. 
  • Shift your weight to the heel and lower the weight directly to the floor, keeping the abdominals and quad engaged, and a flat back flat.
  • 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.
  • 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).
  • Complete a row pulling the elbows toward the sides and shoulders back and down. 
  • Return the hands to starting position, then complete a pull-down keeping the wrists straight, and pulling the palms toward the thighs and shoulder blades back and down.
  • Let the shoulders move forward with the band but keep down away from the ears. Row + Pull-down = 1 rep.
  • *Row not shown. 
  • Lie on the back with one foot on the ground and the other knee extended and foot held up slightly off the ground.
  • Support the head with the hands, and bring the extended knee toward the opposite elbow as you quickly twist the chest toward the knee.
  • Return both shoulders to the ground, keeping the abdominal muscles engaged so the low back stays on the ground, and repeat as quickly as possible.
  • *Leg crossed not shown.