petuniapowerhouseforever

FULL BODY wORKOUT 4/14

WARM-UP/MUSCLE PREP

WARM-UP/MUSCLE PREP

WARM-UP/MUSCLE PREP

FOAM ROLLER - snow angel arms and arm circles
Self-myofascial release SMR - FR pec release with rear deltoid raises, lat release
BOSU - balancing leg ROM (forward/back, side to side, hip circles)
Cat/Cow
Bird/Dog
Elbow Dog with knee bends

CORE

WARM-UP/MUSCLE PREP

WARM-UP/MUSCLE PREP

LONG ARENA BAND - press-outs in lunge facing both directions with each leg position
STAN - front crunches
BOSU - side crunches
BODYWEIGHT BW - back extensions with lat pulldown arms
SMALL CIRCULAR BAND - elbow plank side step-outs

LOWER BODY

WARM-UP/MUSCLE PREP

LOWER BODY

STAN - inner thigh squeezes with bridge lifts
LONG ARENA BAND - standing single leg glute press backs
SMALL CIRCULAR BAND - side steps in squat

UPPER BODY

GENERAL INSTRUCTIONS

LOWER BODY

TRX - bodyweight rows
LONG HANDLED BAND - lat pulldowns, tricep extensions, and forward/front raises
SMALL CIRCULAR BAND - kneeling on bosu - external rotation press-outs

COOLDOWN/RECOVERY

GENERAL INSTRUCTIONS

GENERAL INSTRUCTIONS

BALANCE- standing quad stretch
BIG BALL - backbend, chest stretch, overhead stretch
YOGA POSES - low lunge hip flexor stretch, pigeon, elbow dog, puppy pose, child's pose
FOAM ROLLER - any body parts that may have been irritated or you don't want sore

GENERAL INSTRUCTIONS

GENERAL INSTRUCTIONS

GENERAL INSTRUCTIONS

WITH RESISTANCE - 8-15 reps
BODYWEIGHT BW - 15-20 reps
1-2 sets of everything
move through stretches/ROM for warm-up (one half-breath per movement)
hold stretches longer for recovery/cooldown (10-12 deep breaths)

Groin and low back sequence

Psoas release

Low back release

Low back release

Low back release

Low back release

Low back release

Glute release

Low back release

Standing psoas stretch in lunge

Balancing Bosu Leg Lifts

Balancing Bosu Leg Lifts

Straight leg press back
Straight leg to side, toes forward
Kick back and out
10-12 each leg

Standing Glute press

Balancing Bosu Leg Lifts

Use long band in standing balance
Step on one end, other end on foot arch
While engaging core consistently, press back leg straight back by contracting glute
1-2 sets of 10-15

Clamshells

Child’s pose

Clamshells

With or without small band
Lay on side and contract outer butt muscle while lifting knee open
Do not allow hips to shift
1-2 sets of 10-15

Pigeon pose

Child’s pose

Clamshells

Child’s pose

Child’s pose

Do a knee squeeze gently beforehand 7-10 seconds
Place arms forward on top of a foam roller for extra shoulde/lat stretch
Reach to each side as well as middle
Hold 10-12 deep breaths each stretch

Psoas stretch in low lunge

Psoas stretch in low lunge

Knee down version 10-12 deep breaths each side
Use isometric contractions before or during stretch