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Arlene’s Workout:
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Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Full Dead Bugs
- Sets: 3
- Reps: 20 alternating slow
- Hold for:
▪️ Bear Plank Shoulder Taps
- Sets: 3
- Reps: 10 SLOWWWWW
- Hold for:
▪️ Banded Chest Press
- Sets: 3
- Reps: 12-15
- Hold for:
use medium - heavy band
▪️ Banded Tricep Extensions
- Sets:
- Reps:
- Hold for:
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Previous Workouts
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Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Double Leg Marching Forearm Plank
- Sets:3
- Reps: 20 alternating slow
- Hold for:
▪️ Push Up Plank
- Sets: 3
- Reps:
- Hold for: 20 seconds (if your hand can handle it, if not, skip this exercise)
▪️ Single Leg Deadlifts
- Sets: 3 each side
- Reps: 10
- Hold for: NO WEIGHT< just pay attention to perfect form
▪️ Child's Pose
- Sets:1
- Reps:
- Hold for: 1 minute
▪️ Hamstring Bridge on a Box or on a Bench
- Sets:3
- Reps: 10
- Hold for:
Remember, 5 out of 10 intensity
▪️ Dead Bugs with Feet in the Air & Arms Up
- Sets: 3
- Reps: 20 alternating slow
- Hold for:
Make sure of good form in the lower back
▪️ Side Lying Hip Abduction
- Sets: 2
- Reps: 20 reps
- Hold for:
Feedback Section
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‣
Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Forearm Plank
- Sets: 3
- Reps:
- Hold for: 20
▪️ External Banded Rotation
- Sets: 2 each side
- Reps: 15-20
- Hold for:
▪️ Double Arm Banded Row
- Sets: 3
- Reps: 20
- Hold for:
▪️ Banded Horizontal Abductions
- Sets: 3
- Reps: 10
- Hold for:
▪️ Pallof Press For Repetitions
- Sets: 2 each side
- Reps:
- Hold for: 20 seconds
Feedback Section
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