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Arlene’s Workout:
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:
Feedback Section
Let me know that you completed the workout.
Previous Workouts
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
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
▪️ 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
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:
