Week 6

Strength Circuit

1) Neutral Spine (Core)

Pallof Press x 5 Full Exhales x 1 - 5 reps

Set a cable or a band at chest height.

Stand a couple feet away from the cable or band with your feet directly under your hip bones.

Press the cable or band out in front of you without allowing your body to rotate.

Hold for 5 full exhales.

 

Suitcase Carry x As Far As You Can

Stand tall and walk with upright posture

Seat your shoulder back in the socket

Keep your elbow straight

 

2) Double Leg

See previous weeks for videos.

 

3) Overhead Upper Body

See previous weeks for videos.

 

4) Single Leg

Reverse Lunge to Balance x 5 - 10 each leg

More options for the Reverse Lunge to Balance….

Even more options for the Reverse Lunge to Balance….

 

5) Sagittal Upper Body

See previous weeks for videos.


Week 5

Restoration Moves

Side Lying Leg Lift x 10 - 20 per side

Align yourself against the wall. Place your head, bottom shoulder, bottom hip, sole of your bottom foot and heel of your top foot on the wall.

Relax your head onto your arm.

You will have a natural slight arch of your waist away from the floor. Maintain this as you perform the exercise.

Sense into the muscles of your upper butt on your top leg. These are the muscles that reside above the back pocket of your jeans.

Lift your leg using the muscles of your upper butt. Keep your pelvis steady as you move. Do not bend your spine. Do no flatten your waist onto the floor as you lift your leg.

Pause in the lifted position.

 

Quadruped AB/ADduction Sequence x 10 - 20 per side

1) Rock back and forward while maintaining a neutral spine.

2) Press your leg into the floor for a few seconds to try to lift your foot away from the floor for a few seconds.

 

Pelvic Teeter Totter x 10 - 20 per side

 

Strength Circuit

1) Neutral Spine (Core)

Kneeling Side Plank Star

 

2) Double Leg

Hamstring Curls


Week 4

Restoration Moves

Calf + Top Of Foot Stretches x 60 seconds each shape

 

Heel Raises x 10 - 20

 

Big Toe Lifts x 20 each foot

Practice lifting and lowering your big toe WITHOUT brining your other toes along for the ride!

 

Strength Circuit

1) Neutral Spine (Core)

Forearm Plank

 

2) Double Leg

Goblet Squat

Hold your weight close to your body.

Keep your elbows tight.

Use your hamstrings to pull you into the squat.

Keep the arches of your feet lifted as you descend into the squat.

Attempt to sit your hip crease below your knee.

Can you bubble your butt at the bottom of the squat?

Push the floor way from you to return to standing.

 

3) Overhead Upper Body

Overhead Wall Press

 

4) Single Leg

Split Squat: See Week 1 + 2 for videos

 

5) Sagittal Upper Body

Split Stance Cable Row


Week 3

Key Concept

Keep The Ball With The Socket!

When it comes to the health of your shoulder, nothing is more important than learning to relax the head of your upper arm bone (the “ball” of your shoulder) into the socket. Do this with all exercises, whether a stretch or a strengthening move. Also do this while you are going about your day.

 

Breathing

Back Body Breathing

Can you feel your breath expand into your back as you inhale?

 

Restoration Moves

Shoulder Camshaft Sequence

 

Shoulder Rotation Sequence

 

Supine Cactus

Make sure to keep your mid-back in contact with the floor. Actively press everything from your mid-back and higher into the floor. Can you press the back of your head into the floor? Your bra-line? Your upper back? The back of your wrists? Can you externally rotate (open) your shoulders and feel a stretch through your chest? Can you keep your neck, jaw and face relaxed? Can you feel the top of your shoulder blade move toward the floor as the tip of your shoulder blade moves into your body?

Press actively down for 30 seconds and repeat for 3 total rounds.

 

Chest Stretches At The Wall

 

Strength Circuit

1) Neutral Spine (Core)

Supine Limb Reaches: See Week 1 for Video

 

2) Double Leg

a) Hip Bridge: See Week 1 for Video

b) Hamstring Bridge Walkouts: Video Below

c) Deadlift: See Week 1 for Video


3) Overhead Upper Body

Yoga Block or Dumbbell Pull Over

 

4) Single Leg

Split Squat: See Week 1 + 2 for videos

 

5) Sagittal Upper Body

a) Bent Over Bench Row: See Week 2 for video

b) Push Up: See Week 1 for video


Week 2

Key Concept

Can You Bubble Your Butt?

 

Breathing

Diaphragm + Pelvic Foor Rhythm

Place one hand on your lower belly. Place your other hand on the side of your lower rib cage, just above your waistline.

Inhale and exhale fully through your nose. Get as much air in and out as is comfortable for you.

As you inhale, can you feel your belly and your ribcage expand into your hands? Can you also feel your pelvic floor stretch, expand and drop slightly as you inhale?

As you exhale, can you feel your belly and your ribcage pull retract away from your hands? Can you also feel your pelvic floor engage and lift as you exhale?

 

Restoration Moves

Half-Kneeling Play

1) Align yourself by dropping into the hip of your front leg (the tendency is to hike this side of your pelvis up). Then, without hiking your hip up again, bring your public bone forward.

2) Shift forward and backward by driving entirely with your back foot and knee. Can feel how pushing your back foot into the floor moves your body forward? And how energetically dragging your back foot forward moves your body backwards?

3) Now shift forward and backward by driving with your front foot. Notice your body move forward as you energetically drag your front foot toward you and backward as you push your front foot into the floor.

4) Engage the butt of your back leg as strongly as you can. Can you feel a stretch in your hip and thigh? Hold this strong contraction for 30 seconds while breathing easily. Repeat this engagement/stretch for a total of 3 rounds.

 

90-90-90 Sit & Swivel

1) Set up with three 90 degree angles: One in your front knee, one between your two thighs, and one in your back knee.

2) Rotate your pelvis forward. This will rotate the hip bone of your back leg forward and help you to get your front knee to the floor.

3) Sit up as tall as possible and breathe easily here for 1 - 2 minutes on each side.

4) Lean your body forward by pressing into your back leg and continuing to bring your pelvis forward. Lean more over your shin than your thigh. Breathe easily here for 1 - 2 minutes on each side.

5) Can you swivel from side to side? Use your hands as you need, eventually working with no hands.

 

Strength Circuit

1) Neutral Spine (Core)

Supine Limb Reaches: See Week 1 for Video

 

2) Double Leg

a) Hip Bridge: See Week 1 for Video

b) Deadlift

In your deadlift, stand directly over your kettlebell, dumbbell or sandbag. If you are using a barbell, keep the bar close to your body.

Those of you who elevated the kettlebell to a block in class, please do that here!

Hinge from your hips while keeping your spine neutral.

Keep your knees directly over your ankles.

Strongly grip the kettlebell, dumbbell, sandbag or barbell.

Pull your shoulder blades down your back.

Bubble your butt.

Press your feet into the floor and stand up.

Here are photos of me deadlifting a huge ivy ball to show you how practical the deadlift exercise is!

My hope is that you will begin to put this movement pattern to use in your daily life.


3) Overhead Upper Body

Overhead Reach at The Wall: See Week 1 for video

 

4) Single Leg

Split Squat: See Week 1 for additional video

Orient yourself to your font leg and allow your torso to lean forward slightly as you sink down.

Initiate the movement by sitting your hips back, NOT by driving your knee forward.

Feel for your heel of your front foot. Can you feel the butt on your front leg as you sink down and stand up?

5) Sagittal Upper Body

Bent Over Bench Row


Week 1

Key Concept

Find Your (im)Perfect Posture

Lower Body Alignment Points

Upper Body Alignment Points

 

Breathing

Full Exhale Breathing

Exhale out your mouth. Get all the air out of your lungs as if you were blowing up a balloon or blowing through a straw.

Can you feel how your lower front ribs draw down and in as you complete your inhale, narrowing your infrasternal angle?

Do you notice how your rib cage moves back in space as you complete your exhale?

Allow your inhale to occur naturally through your nose as quietly as possible.


Restoration Moves

Rib Cage Mobility + Position

1) Cat + Cow x 5 full breaths

*Get all the air out of your lungs with a strong exhale out of your mouth. Inhale easily through your nose.

2) Thoracic Cat + Cow x 5 full breaths

*Get all the air out of your lungs with a strong exhale out of your mouth. Inhale easily through your nose.

3) Kneeling Latissimus Dorsi Stretch x 5 full breaths each side

4) Side-Lying Arm Sweep x 8 each side

*Rotate from your breastbone. Keep your knees still and stacked. Keep your shoulder connected.

5) Wall Roll Down + Up x 10

*Move one vertebra at a time

6) Wall Neutral Spine (Embodied Koan) x 1 minute


Strength Circuit

1) Neutral Spine (Core)

Supine Limb Reaches

Set your ribcage with a full exhale.

Feel your mid-back (just above and below your bra-line) press into the floor.

Can you maintain this connection and breathe easily, with your face, jaw, neck and shoulders relaxed?

 

2) Double Leg

Hip Bridge

THE FOLLOWING VIDEO HAS VERBAL INSTRUCTION. TURN YOUR VOLUME ON TO HEAR!

 

3) Overhead Upper Body

Overhead Reach at The Wall

 

4) Single Leg

Split Squat

Take a short lunge stance.

Keep the majority of your weight on your front foot, approximately 70% of your effort.

Align your front knee so that it is pointing straight forward and not collapsing in toward the midline.

Allow your front pant seam to orient toward your front leg. This will slightly rotate your pelvis toward your front leg and allow your allow your back thigh bone to internally rotate.

Sink down into the front leg. Sit down as far as you can, attempting to get your hip crease in line with your knee. Remember to keep the energy of the movement moving down as opposed to forward.

Pause for a moment. Strongly push into your front foot to return to standing. Make sure to bring your pubic bone forward in the top position.

Repeat all repetitions on one side before moving onto the next side.

As always: Do not work into pain. Keep your range of motion smaller if needed.

Keep your ribs down!

Breathe easily.

 

5) Sagittal Upper Body

Push Up