Vacation Workout
We are suggesting two ways of varying this workout:
Option 1:
Perform each of these exercises for 30-45 seconds. Rest 20 seconds in between exercises. Use quick movements and perform each exercise until momentary muscle failure; this will ensure the cardiovascular component of the session, i.e. getting your heart rate up. Rest for a full 2 minutes at the end of each circuit so you will have plenty of energy to devote to each exercise.
Option 2:
You may want to change and do a more traditional style where you perform the routine using sets and repetitions. Using this method but only if you add activity to the rest period. You all know some basic drills- varying jumping jacks, jumping rope, and running in place, various types of hopping, squat thrusts, and mountain climbers. Do each exercise two or three times, with 3-5 minutes rest in between them. Finish up with some light jogging or walking.
DIAGONAL LUNGE W/REACH DOWN
- Step in a diagonal direction, allowing the body to react to the ground force, gravity and momentum
- Reach down toward the knee, letting the trunk flex forward
- Return to the starting position and alternate
- Gradually increase the range of movement
LATERAL LUNGE (SI JOINT)
- Step in the frontal plane, allowing the body to react to the ground force, gravity and momentum
- Return to the starting position and alternate
- As the movement looks more fluent, gradually increase the ROM of the step
TRANSVERSE LUNGE (SI JOINT)
- This exercise involves a transverse plane lunge with a bilateral arm anterior reach
- Perform a transverse plane lunge
- In the deepest part of the lunge, overlap your hands and reach anteriorly (at chest height) as far as you can, maintaining balance
- Ensure that you are reaching anteriorly relative to where you end up in the lunge, not where you started from
- Push back to your starting position
- Pay close attention to the video to observe the dynamics of this motion
- The goal is to reach as far as you can within your abilities
SQUAT - AGAINST WALL WITH SB
- This movement involves a squat motion to standing with arm rotation.
- Start with the feet wider than shoulder width and reach up and into rotation with both arms to the right.
- Descend into a squat and reach towards the floor.
- As you begin to stand, reach up and into rotation with both arms.
- Repeat.
- Pay close attention to the video link to observe the fluidity of this motion.
1 LEG SQUAT W/ ROW
- This movement involves a 1 leg squat combined with a row using resistance bands
- Start the exercise on 1 leg with the resistance band in front secured on a stable surface.
- Perform a squat and return to an upright position, perform a row pulling the band in towards the body.
- Perform the desired number of reps and switch legs
- Watch for excessive bending and shaking of the stance leg, excessive protraction of the scapula, or rolling of the thoracic spine. Observing these traits may be indications that the exercise is too advanced and needs to be regressed.
TUBE WALKING (WIDE STANCE)
- Activate and maintain the transversus abdominis by drawing-in the lower abdomen.
- Retract and depress the scapulae as if performing a bent-over row and maintain this position.
- Lift one foot and take a lateral step.
- Repeat for 30 seconds in one direction, and then switch directions emphasizing the other leg for 30 seconds.
- Avoid rocking the upper torso over the push-off hip. There should be no extra trunk motion.
- Avoid buckling at the knees and ankles or excessive internal rotation of the push-off knee and ankle. If this occurs and persists, the load may be
“DRAWING A SWORD” (W/ TUBING)
- Stand “tall” in neutral spine
- Move the arm up and out across the body externally rotating the shoulder while doing so.
