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Joan’s Workout:
Message from Dr. Ben: 👇🏼
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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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Previous Workouts
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
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Message from Dr. Ben: 👇🏼
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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
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Message from Dr. Ben: 👇🏼
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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
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