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WellLife Consulting, LLC

Sarah's Workout Plan

Welcome, Sarah! 

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, upper back and lats.

STRETCH

Stretch these areas x 5-10 seconds, x 5-10 reps each. These include calves, piriformis, hamstrings, low back, hip flexors, quads, and triceps.

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 Extensions on Foam Roller

x 5 each

Quadruped Arm and Opp. Leg extension

x 5 each

Plank

x 30” (seconds)

Side Plank

x 20” (seconds) each

Bridge Hold

x 60” (seconds)

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

Wall Sit (No Video)

x 60” (seconds)

Runner's Squat

x 10 each

Modified Tricep Push-Ups

x 10 each @ 10#

Elevated Single Leg bridge with hold

x 8 each x 3” (seconds)

Push-up Position Arm Openers

x 10 each 

Alt. Leg Bridge March with Leg Extension

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 @ 60% of Heart Rate Max


Walk @ 40% of Heart Rate Max


Continue for 10 minutes

 

x  10′ minutes

x 10′ minutes

 

 

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

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.

Quadruped Opposite Arm, Opposite Leg Extension on Bench

  • 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.

Plank

  • Start with the elbows on the ground, the core engaged, and a straight spine between the feet, hips, shoulders, and knees.
  • 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 Plank (not shown): drop knees to the floor to isolate the hips and shoulders.

Side Plank

  • Lie on one side with the elbow directly under the shoulder, with the hips stacked and feet together. Keep a straight line between the head, chest, hips, and feet.
  • Engage the core and press into the feet and elbow, lifting the hips off the ground. Hold for the designated number of seconds, then switch sides.
  • Keep the shoulders back and down away from the ears and hips tucked with the low abdominals and gluts. Use a wall behind you as a cue if needed.

Bridge Hold (No Video)

  • Lie on your back with the knees bent at hip width apart, toes straight and knees directly over the toes.
  • Holding the arms by the sides to balance, press down through the and lift the hips until they are in line with the shoulders and knees.
  • At the top of the motion, squeezing the gluts together to full extend the hips, and hold for the designated number of seconds. 

Strength Exercise Descriptions

Click On Title For Video

Wall Sit (No video)

  • Start with your back on the wall and feet out about 45 degrees, feet at hip width apart.
  • Keeping the weight in the heels, lower the hips to knee height, and engage the quads, gluts, and hamstrings.
  • Hold for the designated number of seconds, keeping abdominals engaged and chest tall.

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.

Modified Tricep Push-ups

  • Start in push-up position with the hands directly under the shoulders and knees on the ground. 
  • Hold the arms straight with hands under shoulders and on knees and a straight line between the head, shoulders, hips, and knees. 
  • Bend the elbows and lower the chest toward the ground until they elbows are at or close to 90 degrees.
  • Push yourself up to return to starting position, repeating once per second until all repetitions are complete. 
  • *Modified position (knees down) not shown.

Elevated Single Leg Bridge with Hold

  • Lie on your back with one foot placed on a bench or step, with the knee at 90 degrees and toe pulled up toward the shin. Lift the other leg up over the hip.
  • 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. Hold for the designated number of seconds and repeat.
  • 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.
  • *Hold not shown.

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.

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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