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Joan’s Workout:
Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Forearm Plank
- Sets: 1
- Reps:
- Hold for: 20
▪️ Push Up Plank
- Sets: 1
- Reps:
- Hold for: 20 seconds
▪️ Lateral Step Downs
- Sets: 1 each side
- Reps: 10
- Hold for:
▪️ Deadlift
- Sets: 1
- Reps: 10
- Hold for:
▪️ Child's Pose
- Sets:1
- Reps:
- Hold for: 60 seconds
▪️ Knees Up Crunches
- Sets: 1
- Reps: 10
- Hold for:
sorry if i already sent this one… it’s worth repeating!
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Previous Workouts
Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
- Sets: 2 each side
- Reps:
- Hold for: 30 seconds
- Sets: 2
- Reps:
- Hold for: 30 seconds
- Sets: 1 each side
- Reps:
- Hold for: 1 minute
▪️ Hip Cars
- Sets:2
- Reps: 5 each direction
- Hold for:
- Sets: 2 each side
- Reps: 8
- Hold for:
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
▪️ Child's Pose
- Sets: 1
- Reps:
- Hold for: as long as you like
▪️ Roll Down
- Sets: 1
- Reps:
- Hold for: as long as you like
▪️ Butterfly Stretch
- Sets: 1
- Reps:
- Hold for: as long as you like
▪️ Cross Body Deltoid Stretch
- Sets: 1
- Reps:
- Hold for: as long as you like
▪️ Pec Stretch On A Post
- Sets: 1
- Reps:
- Hold for: as long as you like
▪️ Posterior Neck Stretch
- Sets: 1
- Reps:
- Hold for: as long as you like
▪️ Double Arm Overhead Dowel Stretch
- Sets: 1
- Reps:
- Hold for: as long as you like
Feedback Section
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
4 rounds of circuits!
▪️ Push Up Plank
- Sets: 1
- Reps:
- Hold for: 20-30 seconds
▪️ Front Squats
- Sets: 1
- Reps: 10
- Hold for:
▪️ Side Lying Hip Abductions
- Sets: 1 each side
- Reps: 20
- Hold for:
▪️ Split Squats with Dresser/Cabinet for Assistance
- Sets: 1 each side
- Reps: 5
AT THE END OF THE WORKOUT
▪️ Standing Hamstring Stretch
- Sets: 1-2 each side
- Reps:
- Hold for: 20-30 seconds
GENTLE
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Also, Joan, I passed by Peppercorns, the other day… It has turned into a swanky looking Indian restaurant called LOTUS now.
And unfortunately, just down the street from it, my favorite donut spot has burned down from a fire. House of Donuts… I hope they open again!
Workout:
Warm Up: 5 to 10 minutes
4 Rounds of Friday Fun!!
▪️ Knees Up Crunches
- Sets: 1
- Reps: 15
- Hold for:
▪️ Double Knee to Chest Stretch
- Sets: 1
- Reps:
- Hold for: 30
▪️ Banded Supinated Row
- Sets: 1
- Reps: 20-25
▪️ Dumbbell Front Raises (supinated)
- Sets: 1
- Reps: 20 alternating
- Hold for:
Use light-ish weights (3 or 4 lbs to start)
▪️ Forearm Plank
- Sets: 1
- Reps:
- Hold for: 30 seconds
Feedback Section
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes including:
▪️ Hip CARS
- Sets: 1 each side
- Reps: 3 each direction (forward and backward)
CIRCUITS START BELOW
▪️ Plank
- Sets: 1
- Reps:
- Hold for: 35 seconds (Wow)
▪️ Lateral Step Downs
- Sets: 1 each side
- Reps: 10
- Hold for:
▪️ Dead Lift
- Sets: 1
- Reps: 10
- Hold for:
Using 8-10 lbs in each hand
▪️ Hamstring Bridge on Box
- Sets: 1
- Reps: 10
- Hold for:
Do The next stretch after you are done with the circuit.
▪️ Lying Hamstring Stretch
- Sets: 2 each side
- Reps:
- Hold for: 30 seconds
Feedback Section
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes NOT A CIRCUIT WORKOUT
▪️ Large Shoulder Circles
- Sets: 2-3 each side
- Reps: 5 circles each side
- Hold for:
▪️ Marching Double Leg Push Up Plank
- Sets: 2
- Reps: 10 TOTAL
- Hold for:
▪️ Kneeling Push Up Negative
- Sets: 2
- Reps: 5
▪️ Banded Chest Fly
- Sets: 3
- Reps: 10
- Hold for:
▪️ Lateral Raises
- Sets: 3
- Reps: 10
- Hold for:
Use light weight… 5 lbs
▪️ Pec Stretch On Post
- Sets: 1-2
- Reps:
- Hold for: 30 seconds
Feedback Section
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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:
