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Mark’s Workout:
Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Shoulder Squeeze
- Sets: 3
- Reps: 20
- Hold for:
▪️ Chest Stretch with a Dowel
- Sets: 2-3
- Reps:
- Hold for: 20 seconds
▪️ External Banded Rotations
- Sets: 3 each side
- Reps: 15-20
- Hold for:
▪️ Kneeling Push Up
- Sets: 3-4
- Reps: 5
- Hold for:
▪️ Dumbbell Bench Press
- Sets: 3
- Reps: 10-15
- Hold for:
Mark if you’re using 10 lbs, try for 15 reps
▪️ Skull Crushers
- Sets: 3
- Reps: 10
- Hold for:
Careful Mark, this might be you if you keep this up! ;)
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Previous Workouts
Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Bear Plank Shoulder Taps
- Sets: 1
- Reps: 10 Alternating SLOW
- Hold for:
▪️ Push Up Plank
- Sets: 3
- Reps:
- Hold for: 30 seconds (THESE SHOULD BE TOUGH!)
▪️ Lateral Step Downs
- Sets: 3 each side
- Reps:
- Hold for: 10
▪️ Deadlift
- Sets: 3
- Reps: 10
- Hold for:
No weights, just put your hands in front
▪️ Child's Pose
- Sets:1
- Reps:
- Hold for: 60 seconds
▪️ Knees Up Crunches
- Sets: 2
- Reps: 10
- Hold for:
Feedback Section
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Hi Mark, Great job getting to that workout! Let’s hope this snow is easier than they are saying… this is insane! Anyway, #1… absolutely, in terms of what we do for March. Whatever works for you, works for me!
#2… The up and down stairs does not have a video along with it, but it did have an audio the first time I put it on your program… here it is:
Essentially it is going up and down the stairs in your house! It’s a toughie and a great way to get your legs working hard, heart rate increasing, but without too much impact on the joints.
Go get it Mark!
Workout:
Warm Up: 5 to 10 minutes
▪️ Forearm Plank
- Sets: 3
- Reps:
- Hold for: 30 seconds tougher now
▪️ External Banded Rotation
- Sets: 2 each side
- Reps: 15
- Hold for:
▪️ Double Arm Banded Row
- Sets: 4
- Reps: 10
- Hold for:
Use the hardest band for this one
▪️ Banded Horizontal Abductions
- Sets: 3
- Reps: 15
- Hold for:
▪️ Pallof Press For Repetitions
- Sets: 2-3
- Reps: 10
- Hold for:
▪️ Modified Burpees On Bench
- Sets: 3
- Reps: 10
- 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
▪️ Bear Plank
- Sets: 3
- Reps:
- Hold for: 30 seconds
▪️ Deep Squat Hold
- Sets:
- Reps:
- Hold for:
▪️ Standing Hip Abductions
- Sets: 3
- Reps: 10 SLOWWWWW
- Hold for:
▪️ Reverse Half Lunges
- Sets: 2-3 each side
- Reps: 10
- Hold for:
Mark, remember that most of your weight is going to be on your front foot.
▪️ Half Bodyweight Squats
- Sets: 3
- Reps: 10
- Hold for:
▪️ Up and Down Stairs
- Sets: 3
- Reps: 3 (up and down is one)
- Hold for:
▪️ Childs Pose
- Sets: 1
- Reps:
- Hold for: As long as you like!
Feedback Section
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Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Push Up Plank
- Sets: 3
- Reps:
- Hold for: 20 seconds
▪️ Bear Plank
- Sets: 2
- Reps:
- Hold for: 20 seconds
▪️ Don’t Shoot Position
- Sets: 3
- Reps:
- Hold for: 20-30 seconds
▪️ Dumbbell Fly
- Sets: 4
- Reps: 10
- Hold for:
▪️ Open Book Stretch
- Sets: 2 each side
- Reps: 8
- Hold for:
▪️ Child’s Pose
- Sets: 2
- Reps:
- Hold for: 30 seconds
Let’s pray for no snow this weekend!
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Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Pec Stretch On Post/Doorway
- Sets: 2 each side
- Reps:
- Hold for: 30 seconds
▪️ Push Up Plank
- Sets: 4 sets (first set 15 seconds)
- Reps:
- Hold for: 30 seconds
▪️ Hamstring Bridge on a Box
- Sets: 3
- Reps: 10
- Hold for:
▪️ Single Leg Dead Lift
- Sets: 3 each side
- Reps: 10
▪️ Child’s Pose
- Sets: 1-2
- Hold For: 30-60 secs
- Sets: 1-2
- Reps:
- Hold for: 30 seconds
Just a cool pic from the MET!
Feedback Section
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Message from Dr. Ben: 👇🏼
Hey Mark, no video today, but an audio message just for you!
Workout:
Warm Up: 5 to 10 minutes
▪️ Push Up Plank
- Sets: 3
- Reps:
- Hold for: 20 seconds
▪️ Bear Plank
- Sets: 2
- Reps:
- Hold for: 20 seconds
▪️ Don’t Shoot Position
- Sets: 3
- Reps:
- Hold for: 20-30 seconds
Major exercise for posture and helping expand that ribcage!
▪️ Dumbbell Fly
- Sets: 4
- Reps: 101qa
- Hold for:
Mark, you can probably progress to 8 -ish pounds on this. Let me know what you’re up to!
▪️ Open Book Stretch
- Sets: 2 each side
- Reps: 8
- Hold for:
▪️ Child’s Pose
- Sets: 2
- Reps:
- 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
▪️ Pec Stretch On Post/Doorway
- Sets: 2 each side
- Reps:
- Hold for: 30 seconds
▪️ Push Up Plank
- Sets: 4 sets (first set 15 seconds)
- Reps:
- Hold for: 30 seconds
▪️ Hamstring Bridge on a Box
- Sets: 3
- Reps: 10
- Hold for:
▪️ Single Leg Dead Lift
- Sets: 3 each side
- Reps: 10
▪️ Child’s Pose
- Sets: 1-2
- Hold For: 30-60 secs
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 sec
▪️ External Banded Rotation
- Sets: 2 each side
- Reps: 15
- Hold for:
▪️ Double Arm Banded Row
- Sets: 4
- Reps: 10
- Hold for:
Use the hardest band for this one
▪️ Banded Horizontal Abductions
- Sets: 3
- Reps: 15
- Hold for:
▪️ Pallof Press For Repetitions
- Sets: 2-3
- Reps: 10
- Hold for:
▪️ Modified Burpees On Bench
- Sets: 3
- Reps: 10
- 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
▪️ Bear Plank
(always a good idea to loosen up your shoulders before Bear Planks)
- Sets: 3
- Reps:
- Hold for: 30 seconds
▪️ Deep Squat Hold
- Sets:
- Reps:
- Hold for:
Mark this is going to be a MAJOR challenge for you, do this super light and gentle… you won’t get anywhere near the floor but that is OK! Just pull your hips and lower back backwards and go down gently as far as you can.
▪️ Standing Hip Abductions
- Sets: 3
- Reps: 10 SLOWWWWW
- Hold for:
▪️ Reverse Half Lunges
- Sets: 2-3 each side
- Reps: 10
- Hold for:
Go easy with this too!
▪️ Half Bodyweight Squats
- Sets: 3
- Reps: 10
- Hold for:
▪️ Up and Down Stairs
- Sets: 3
- Reps: 3 (up and down is one)
- Hold for:
▪️ Childs Pose
- Sets: 1
- Reps:
- Hold for: As long as you like!
Also:
Feedback Section
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Push Up Plank
- Sets: 2
- Reps:
- Hold for: 20 seconds
▪️ Bear Plank
- Sets: 2
- Reps:
- Hold for: 20 seconds
▪️ Don’t Shoot Position
- Sets: 3
- Reps:
- Hold for: 20-30 seconds
▪️ Dumbbell Fly
- Sets: 4
- Reps: 10
- Hold for:
use 5-8 lb weights to start
▪️ Open Book Stretch
- Sets: 2 each side
- Reps: 8
- Hold for:
▪️ Child’s Pose
- Sets: 2
- Reps:
- Hold for: 30 seconds
Great job Mark,
I recommend scheduling a session when you can before all the late appointments go.
I feel confident giving you all of these exercises, but it is important that we stay connected in-person where I can observe your form and give you real time feedback and make sure that you continue in the right direction!
Feedback Section
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Pec Stretch On Post/Doorway
- Sets: 2 each side
- Reps:
- Hold for: 30 seconds
▪️ Push Up Plank
- Sets: 4 sets (first set 15 seconds)
- Reps:
- Hold for: 30 seconds
▪️ Hamstring Bridge on a Box
- Sets: 3
- Reps: 10
- Hold for:
▪️ Single Leg Dead Lift
- Sets: 2 each side
- Reps: 10
▪️ Child’s Pose
- Sets: 1-2
- Hold For: 30-60 secs
Luck you another video!
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Message from Dr. Ben: 👇🏼
Click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Bear Plank
- Sets: 3
- Hold For: 30 Second
▪️ Banded Rear Delt Fly
- Sets: 3
- Reps: 12-15
▪️ One Arm Row
- Sets: 3 each arm
- Reps: 10
▪️ Banded Face Pull
- Sets: 4
- Reps: 10
▪️ Chest Stretch With Dowel
- Sets: 1
- Hold For: As long as you like
Hope you have some good plans for Superbowl Sunday!
Feedback Section
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Message from Dr. Ben: 👇🏼👇🏼👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Dead Bug (Level 2)
- Sets: 3
- Reps: 20 Alternating
▪️ Butterfly Stretch
- Sets: 3
- Hold For: 30- 60 seconds
Mark, try leaning back in this stretch instead of leaning forward
▪️ Standing Hip Abductions
- Sets: 3 each side!
- Reps: 15 (SLOW)
▪️ Bodyweight Box Squat
- Sets: 4
- Reps: 10
▪️ Seated Piriformis Stretch
- Sets: 2 each side
- Hold for: 30-60 seconds
Hope you had a good time at the wedding!
Feedback Section
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Message from Dr. Ben: 👇🏼
Mark, click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Overhead Dowel Stretch
- Sets: 2
- Reps: 10
- Hold for:
(If your ceiling is too low for this, if you’re in a basement, you can do this from the kneeling position, with a pillow /cushion under the knees)
▪️ External Banded Rotations
- Sets: 3
- Reps: 15 - 20 (each side!)
▪️ Kneeling Plank
- Sets: 4
- Hold: 30 seconds (INCREASED!)
▪️ Dumbbell Bench Press
- Sets: 4
- Reps 10
▪️ Pec Stretch
- Sets: 2 each side
- Hold: 30 seconds
Feedback Section
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Update: This feedback will ask for your name after you are done recording, that is intentional and helps me keep everything organized. Thank you!
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Bear Plank
- Sets: 2
- Hold for: 30 Seconds
(click the center play button to play the video)… Don’t press “Watch on Youtub
▪️ Kneeling Push Up Plank
- Sets: 3
- Reps:
- Hold for: 20 Seconds- 30 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
Enjoy the wedding!
Feedback Section
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Message from Dr. Ben: 👇🏼
Mark , click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Bear Plank
- Sets: 3
- Hold For: 30 Second
▪️ Banded Rear Delt Fly
- Sets: 3
- Reps: 12-15
▪️ One Arm Row
- Sets: 3 each arm
- Reps: 10
▪️ Banded Face Pull
- Sets: 4
- Reps: 10
▪️ Chest Stretch With Dowel
- Sets: 1
- Hold For: As long as you like
(any new stretch, go slow at first)
Let’s keep it up Mark, you’ve been doing so great! Let’s run it again and keep moving forward!
Feedback Section
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Message from Dr. Ben: 👇🏼👇🏼👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Dead Bug (Level 2)
- Sets: 3
- Reps: 20 Alternating
▪️ Butterfly Stretch
- Sets: 3
- Hold For: 30- 60 seconds
▪️ Standing Hip Abductions
- Sets: 3 each side!
- Reps: 15 (SLOW)
▪️ Bodyweight Box Squat
- Sets: 4
- Reps: 10
▪️ Seated Piriformis Stretch
- Sets: 2 each side
- Hold for: 30-60 seconds
Feedback Section
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Message from Dr. Ben: 👇🏼
Mark, click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ External Banded Rotations
- Sets: 3
- Reps: 15 - 20 (each side!)
▪️ Kneeling Plank
- Sets: 4
- Hold: 20 seconds
▪️ Dumbbell Bench Press
- Sets: 4
- Reps 10
▪️ Pec Stretch
- Sets: 2 each side
- Hold: 30 seconds
Feedback Section
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Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
(a quick version of the routine that you just learned would be great)
1. Bear Plank
- Sets: 3
- Hold for: 30 Seconds
(click the center play button to play the video)… Don’t press “Watch on Youtube”
2. Kneeling Hip Flexor Stretch
- Sets: 2 (each side)
- Hold For: 30- 60 seconds
3. Standing Hip Hinge
- Sets: 4
- Reps: 10
(This is the one that we used the pole for)
4. Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Feedback Section
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Mark whatever works for you is good for me! I just wanted you to be aware of the workflow so you don’t get caught without a workout when you’re ready for one!
Keep up the awesome work! Keep this up and I look forward to seeing you in the office/gym to update on how your feeling, and check your form on a bunch of the stretches and exercises! Good stuff!!
Message from Dr. Ben: 👇🏼
Mark , click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Bear Plank
- Sets: 3
- Hold For: 30 Second
ALWAYS click these audio recordings whenever you see them. They are just for you and new each time!…
▪️ Banded Rear Delt Fly
- Sets: 3
- Reps: 12-15
▪️ One Arm Row
- Sets: 3 each arm
- Reps: 10
Mark, for you I’d recommend about 12-15 lbs to start
▪️ Banded Face Pull
- Sets: 4
- Reps: 10
Feedback Section
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Go Broncos!
Message from Dr. Ben: 👇🏼👇🏼👇🏼
Workout:
Warm Up: 5 to 10 minutes
▪️ Dead Bug (Level 2)
- Sets: 3
- Reps: 20 Alternating
ALWAYS click these audio recordings whenever you see them. They are just for you and new each time!…
▪️ Butterfly Stretch
- Sets: 3
- Hold For: 30- 60 seconds
▪️ Standing Hip Abductions
- Sets: 3 each side!
- Reps: 15 (SLOW)
(These should be surprisingly tough)
▪️ Bodyweight Box Squat
- Sets: 4
- Reps: 10
▪️ Seated Piriformis Stretch
- Sets: 2 each side
- Hold for: 30-60 seconds
Enjoy the SNOW!
Feedback Section
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Message from Dr. Ben: 👇🏼
Mark, click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ External Banded Rotations
- Sets: 3
- Reps: 15 - 20 (each side!)
Should feel a burn with this one
▪️ Kneeling Plank
- Sets: 4
- Hold: 20 seconds
▪️ Dumbbell Bench Press
- Sets: 4
- Reps 10
Mark, how much weight are you using on this? Let me know in the feedback.
▪️ Pec Stretch
- Sets: 2 each side
- Hold: 30 seconds
Feedback Section
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Try to remember to tell me how much weight you’re using on the bench press!
Message from Dr. Ben: 👇🏼
Workout:
Warm Up: 5 to 10 minutes
(a quick version of the routine that you just learned would be great)
1. Bear Plank
- Sets: 3
- Hold for: 30 Seconds
(click the center play button to play the video)… Don’t press “Watch on Youtube”
2. Kneeling Hip Flexor Stretch
- Sets: 2 (each side)
- Hold For: 30- 60 seconds
3. Standing Hip Hinge
- Sets: 4
- Reps: 10
(This is the one that we used the pole for)
4. Child’s Pose
- Sets: 2
- Hold for: 30 seconds
Feedback Section
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Message from Dr. Ben: 👇🏼
Mark , click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
▪️ Bear Plank
- Sets: 3
- Hold For: 30 Second
ALWAYS click these audio recordings whenever you see them. They are just for you and new each time!…
▪️ Banded Rear Delt Fly
- Sets: 3
- Reps: 12-15
▪️ One Arm Row
- Sets: 3 each arm
- Reps: 10
Mark, for you I’d recommend about 12-15 lbs to start
▪️ Banded Face Pull
- Sets: 4
- Reps: 10
Last message for you before you leave me feedback:
Feedback Section
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Message from Dr. Ben: 👇🏼
Workout #3:
Warm Up: 5 to 10 minutes
▪️ Dead Bug (Level 2)
- Sets: 3
- Reps: 20 Alternating
ALWAYS click these audio recordings whenever you see them. They are just for you and new each time!…
▪️ Butterfly Stretch
- Sets: 3
- 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
Last message for you before you leave me feedback:
Feedback Section
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Message from Dr. Ben: 👇🏼
Mark, click on the video message below:
Workout:
Warm Up: 5 to 10 minutes
(a quick version of the routine that you just learned would be great)
▪️ External Banded Rotations
- Sets: 3
- Reps: 15 - 20 (each side!)
Sorry it was a sunny day!
▪️ Bear Plank
- Sets:
- Reps/Hold:
▪️ Dumbbell Bench Press
- Sets: 4
- Reps 10
▪️ Pec Stretch
- Sets:
- Reps/Hold:
Lat message below!
Feedback Section
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Message from Dr. Ben: 👇🏼
Mark, click on the video message below:
(this audio message is just in case the video above didn’t work for you… even though there are 0:00 seconds showing, just press play and it will load up)
(whoa, look at this new workout!)
Workout #1:
Warm Up: 5 to 10 minutes
(a quick version of the routine that you just learned would be great)
1. Bear Plank
- Sets: 3
- Hold for: 30 Seconds
(click the center play button to play the video)… Don’t press “Watch on Youtube”
(I know, you just learned this in the warm up, but trust me, it’s different doing it in the work out.
(always click these audio recordings whenever you see them). They are just for you and new each time!…
2. Kneeling Hip Flexor Stretch
- Sets: 2 (each side)
- Hold For: 30- 60 seconds
3. Standing Hip Hinge
- Sets: 4
- Reps: 10
(This is the one that we used the pole for)
4. 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:
