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Laurie’s Workout:
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Dead Bugs with Feet in the Air & Arms Up
- Sets: 3
- Reps: 16
- Hold for:
▪️ Butterfly Stretch
- Sets: 2
- Hold For: 30- 60 seconds
▪️ Standing Hip Abductions
- Sets: 3
- Reps: 15 (SLOW)
▪️ Bodyweight Box Squat
- Sets: 4
- Reps: 10
▪️ Seated Piriformis Stretch
- Sets: 2 each side
- Hold for: 30-60 seconds
Feedback Section
Let me know that you completed the workout.
Previous Workout
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Dead Bugs with Feet in the Air
- Sets: 2
- Reps: 18 (lucky number) SLOW alternating
- Hold for:
This is here to be extra annoying but also to make you extra STRONG!!
▪️ External Banded Rotations
- Sets: 3
- Reps: 15 - 20 (each side!)
▪️ Bear Plank
- Sets: 2
- Reps/Hold: 20 seconds
▪️ Kneeling Plank
- Sets: 2 - 3 ( your call)
- Reps:
- Hold for: 20 seconds
▪️ Counter Pushups
- Sets: 4
- Reps 8
▪️ Pec Stretch
- Sets: 2 each side
- Reps/Hold: 30 seconds
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
(a quick version of the routine that you just learned would be great)
▪️ Bear Plank
- Sets: 3
- Hold for: 20 Seconds
▪️ Dead Bugs with Feet in the Air
- Sets: 3
- Reps: 10 SLOW (Alternating)
- Hold for:
▪️ Kneeling Hip Flexor Stretch
- Sets: 2 (each side)
- Hold For: 30- 60 seconds
▪️ Standing Hip Hinge
- Sets: 4
- Reps: 10
▪️ Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Awesome feedback Laurie, love it!! Keep rocking and rolling and hope you enjoy your time in Conneticut!
I’ll be back in the office tomorrow (Monday morning) and these messages will be back to the usual video format 🙂
Workout:
Warm Up: 5 to 10 minutes
▪️ Kneeling Plank
- Sets: 3
- Hold For: 20 Second
▪️ Banded Rear Delt Fly
- Sets: 3
- Reps: 12-15
(use the easiest band you own)
▪️ One Arm Row
- Sets: 2 each arm
- Reps: 10
(use 8, 10, or 12lbs weights, you can go heavier on these)
▪️ Banded Face Pull
- Sets: 3
- Reps: 10
▪️ Deltoid Stretch
- Sets: 1-2 each side
- Reps:
- Hold for: 30 sec
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Hi Laurie! I hope you are enjoying your weekend and hope you enjoy this workout! Based on your latest feedback seems like everything is going well… albeit those counter top push ups are still pretty tough 😉 That is ok, tough but do-able is what we are aiming for with most workouts… a solid 6-7 out of 10.
Also, please be sure to take sufficient recovery between each set…. it is difficult to quantify exactly how long you need to recover (only you can really determine that), but to give you an idea… it should probably be around 60 seconds, more like 90 seconds if it’s a particularly difficult set.
We can talk more on this, but for now, go ahead and enjoy your workout! Cheers, from NYC!
Workout:
Warm Up: 5 to 10 minutes
▪️ Dead Bug (Level 2)
- Sets: 3
- Reps: 20 Alternating
▪️ Butterfly Stretch
- Sets: 2
- Hold For: 30- 60 seconds
▪️ Standing Hip Abductions
- Sets: 3
- Reps: 10 (SLOW)
▪️ Bodyweight Box Squat
- Sets: 4
- Reps: 10
▪️ Seated Piriformis Stretch
- Sets: 2 each side
- Hold for: 30-60 seconds
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
(a quick version of the routine that you just learned would be great)
▪️ Bear Plank
- Sets: 3
- Hold for: 20 Seconds
▪️ Kneeling Hip Flexor Stretch
- Sets: 2 (each side)
- Hold For: 30- 60 seconds
▪️ Standing Hip Hinge
- Sets: 4
- Reps: 10
▪️ Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Feedback Section
Let me know that you completed the workout.
Laurie, you’re doing great with the feedback! I know it can feel awkward sometimes leaving random voice messages… but you are telling me everything I need to know.
How it went… how it felt… general vibe… and any pertinent background info…. Plus commentary about football :) … keep it up!
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Kneeling Plank
- Sets: 3
- Hold For: 20 Second
▪️ Banded Rear Delt Fly
- Sets: 3
- Reps: 12-15
(use the easiest band you own)
▪️ One Arm Row
- Sets: 2 each arm
- Reps: 10
▪️ Banded Face Pull
- Sets: 3
- Reps: 10
▪️ Deltoid Stretch
- Sets: 1-2 each side
- Reps:
- Hold for: 30 sec
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ External Banded Rotations
- Sets: 3
- Reps: 15 - 20 (each side!)
▪️ Kneeling Plank
- Sets: 2 - 3
- Reps:
- Hold for: 20 seconds
▪️ Counter Pushups
- Sets: 3
- Reps 8
(giving you a break on these reps and sets so as to not create too much effort/stress on the system and lower back)
(spend about 45 -60 seconds between each set as a rest)
▪️ Pec Stretch
- Sets: 2 each side
- Reps/Hold: 30 seconds
(remember, about 6 out of 10 intensity on stretches)
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Child’s Pose
- Sets: 1-2
- Reps:
- Hold for: 30- 60
▪️ Cat Cow
- Sets: 2-3
- Reps: 30-60 seconds
- Hold for:
▪️ Knee to Chest
- Sets: 2
- Reps:
- Hold for: 30 seconds
▪️ Cross Knee to Chest
- Sets: 1
- Reps:
- Hold for: 20-30 sec
▪️ Kneeling Plank
- Sets: 3
- Reps:
- Hold for: 20 seconds (ish)
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Dead Bug (Level 2)
- Sets: 3
- Reps: 20 Alternating
▪️ Butterfly Stretch
- Sets: 2
- Hold For: 30- 60 seconds
▪️ Standing Hip Abductions
- Sets: 3
- Reps: 10 (SLOW)
▪️ Bodyweight Box Squat
- Sets: 4
- Reps: 10
▪️ Seated Piriformis Stretch
- Sets: 2 each side
- Hold for: 30-60 seconds
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Hi Laurie, if you’re reading this, the video has not yet uploaded.
But take my word for it, the video will have plenty of congratulations for being for wonderfully consistent and committed to the program so far!
Keep it up and here is the next workout!
Look out for written notes with tips and notes!
Workout:
Warm Up: 5 to 10 minutes
▪️ External Banded Rotations
- Sets: 3
- Reps: 15 - 20 (each side!)
you should be used to this one already from older shoulder issues
▪️ Bear Plank
- Sets: 2
- Reps/Hold: 15 seconds (taking it a bit easier today on the bear planks)
▪️ Kneeling Plank
- Sets: 2 - 3 ( your call)
- Reps:
- Hold for: 20 seconds
( a little extra core today!)
▪️ Counter Pushups
- Sets: 4
- Reps 10
(spend about 45 -60 seconds between each set as a rest)
▪️ Pec Stretch
- Sets: 2 each side
- Reps/Hold: 30 seconds
(remember, about 6 out of 10 intensity on stretches… we aren’t going full lawyer intensity on these)
Great job Laurie, looking forward to your feedback on this!
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
(a quick version of the routine that you just learned would be great)
▪️ Bear Plank
- Sets: 3
- Hold for: 20 Seconds
(click the center play button to play the video)… Don’t press “Watch on Youtube”
▪️ Kneeling Hip Flexor Stretch
- Sets: 2 (each side)
- Hold For: 30- 60 seconds
▪️ Standing Hip Hinge
- Sets: 4
- Reps: 10
▪️ Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
▪️ Bear Planks
- Sets: 3
- Reps: 15 seconds
▪️ Big Hugs
- Sets: 3
- Reps: 10 Slow and controlled
▪️ Counter Top Push Ups
- Sets: 4
- Reps: 10
▪️ Posterior Neck Stretch
- Sets: 2
- Hold for: 30 seconds and be gentle but firm
▪️ Chest Stretch With Dowel
- Sets: 2
- Hold for: 15 seconds and be gentle but firm
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
▪️ Dead Bugs
- Sets: 2 each side
- Reps: 10
▪️ Shoulder Squeeze
- Sets: 2
- Reps: 15
▪️ Double Arm Banded Row
- Sets: 4
- Reps: 10
▪️ Posterior Neck Stretch
- Sets: 2
- Hold for: 30 seconds and be gentle but firm
ALSO:
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
▪️ Bridges
- Sets: 3
- Reps: 10
▪️ Dead Bugs
- Sets: 2 each side
- Reps: 10
- Audio
▪️ Box Squats
- Sets: 3
- Reps: 7
- Use a higher chair/surface
▪️ Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
(click the center play button to play the video)… Don’t press “Watch on Youtube”
▪️ Bridges
- Sets: 3
- Reps: 10
▪️ Bear plank
- Sets: 3
- Hold For: 10 Seconds
OR
▪️ Kneeling Push Up plank
- Sets: 3
- Hold for: 20 Seconds
▪️ Standing Hip Hinges
- Sets: 4 (Yes, I increased this to 4!)
- Reps: 10
▪️ Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
▪️ Bear Planks
- Sets: 3
- Reps: 15 seconds
▪️ Big Hugs
- Sets: 3
- Reps: 10 Slow and controlled
▪️ Counter Top Push Ups
- Sets: 4
- Reps: 10
▪️ Posterior Neck Stretch
- Sets: 2
- Hold for: 30 seconds and be gentle but firm
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
▪️ Dead Bugs
- Sets: 2 each side
- Reps: 10
- Audio
▪️ Shoulder Squeeze
- Sets: 1
- Reps: 15
(This is really just a warm up for the next exercise)
▪️ Double Arm Banded Row
- Sets: 4
- Reps: 10
▪️ Posterior Neck Stretch
- Sets: 2
- Hold for: 30 seconds and be gentle but firm
Enjoy the snow!
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
▪️ Bridges
- Sets: 3
- Reps: 10
▪️ Dead Bugs
- Sets: 2 each side
- Reps: 10
- Audio
▪️ Box Squats
- Sets: 3
- Reps: 7
- Use a higher chair/surface
- Audio:
▪️ Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Last message for you before you leave me feedback:
Feedback Section
Let me know that you completed the workout.
Message from Dr. Ben: 👇🏼
Click on the video message below:
Click the audio message below…even though there are 0:00 seconds
Workout:
Warm Up: 5 to 10 minutes
▪️ Diaphragm Breathing
- Sets: 3
- Reps: 5 Big Breaths in and out
ALWAYS click these audio recordings whenever you see them. They are just for you and new each time!…
(click the center play button to play the video)… Don’t press “Watch on Youtube”
▪️ Bridges
- Sets: 3
- Reps: 10
▪️ Bear plank
- Sets: 3
- Hold For: 10 Seconds
OR
▪️ Kneeling Push Up plank
- Sets: 3
- Hold for: 20 Seconds
▪️ Standing Hip Hinges
- Sets: 3
- Reps: 10
▪️ Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Just a quick stretch at the end!
Last message for you before you leave me feedback:
Feedback Section
Let me know that you completed the workout.
The “App” is actually functions as a website that only you and I share.
Having too many “tabs” (or other websites open) on Safari can definitely slow things down or freeze.
Try closing some of the tabs that you have open, so that your phone have to work as hard.
You can close any of the previous tabs from me, don’t worry, you won’t mess anything up.
Here is a tutorial that I found on how to close open tabs/websites on your phone:
(if you have any trouble, we can schedule a time to call and I will walk you through it)
Watch this Video:
