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Housekeeping
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Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ The Hollow Hold
- Sets: 3
- Reps:
- Hold for: 20- 30 seconds
▪️ Step Ups
- Sets: 3 each side
- Reps: 10
- Hold for:
Holding weights as tolerated… hold with one hand, hold banister with other
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▪️ Squat and Press
- Sets: 3
- Reps: 10
- Hold for:
light weights!
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▪️ Calf Raises
- Sets: 3
- Reps: 15
- Hold for:
▪️ Self Quad Massage
- Sets: 1 each side
- Reps:
- Do For: 1 minute- 3 minutes
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Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Forearm Plank
- Sets: 3
- Reps:
- Hold for: 30 seconds
▪️ Field Goal Tubing Rotations 1
- Sets: 3
- Reps: 10 slow
- Hold for:
SLOW and controlled!
▪️ Dumbbell Bench Press
- Sets: 3
- Reps: 10
- Hold for:
▪️ Banded Chest Fly
- Sets: 3
- Reps: 10
- Hold for:
Medium band, slow
▪️ Chest Stretch with a Dowel
- Sets: 2-3
- Reps:
- Hold for: 20 seconds
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Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Knee Hugs
- Sets: 1
- Reps: 30 alternating
- Hold for:
You can hug under the knee!
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▪️ Prone Superman
- Sets: 3
- Reps:
- Hold for: 15, 20, or 30 seconds
▪️ Single Leg Glute Bridges
- Sets: 2 each side
- Reps: 10
- Hold for:
If this is not working for you, do regular glute bridges
▪️ Good Morning
- Sets: 3
- Reps: 10
- Hold for: STRONG CORE!
▪️ Single Leg Deadlifts
- Sets: 2 each side
- Reps: 10
- Hold for:
▪️ Cross Legged Stretch
- Sets: 1 each side
- Reps:
- Hold for: as long as you like!
Feedback Section
Let me know that you completed the workout.
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Message from Dr. Ben: 👇🏼
Workout
- Warm up (5-10 minutes)
▪️ Open Book Stretch with a Dowel
- Sets: 2 each side
- Reps: 10
- Hold for:
▪️ Sidelying External Dumbbell Rotation for Rotator Cuff
- Sets: 2 each side
- Reps: 15
- Hold for:
light weights, SLOW
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▪️ Banded Straight Arm Lat Pulldown
- Sets: 3
- Reps: 10-15
- Hold for:
▪️ Banded Supinated Row
- Sets: 3
- Reps: 10
- Hold for:
▪️ Banded Pallof Press For Repetitions
- Sets: 3 each side
- Reps: 15
- Hold for:
You should feel this in your core, not just your arms.
Feedback Section
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"I don't sweat, I sparkle.”
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