Foundational Workout

FOUNDATIONAL STRENGTH WORKOUT Warm up 5-7mins before beginning program Muscle Group Core Legs Exercise Plank Deadlift Reps 10-12 Reps 10-12 Reps 10-12 Reps Weight Body Weight 5lbs-20lbs <ul style="display: flex;"><li style="flex:1">Arms </li><li style="flex:1">Bicep Curl </li><li style="flex:1">5lbs-20lbs </li></ul><ul style="display: flex;"><li style="flex:1">Back </li><li style="flex:1">Bent Over Rows 10-12 Reps </li><li style="flex:1">5lbs-20lbs </li></ul>Shoulders Core/Glutes Arms Side Raise Bridge Triceps Push up 10-12 Reps 10-12 Reps 10-12 Reps 10-12 Reps 5lbs-20lbs Body Weight, 5lbs-20lbs 5lbs-20lbs <ul style="display: flex;"><li style="flex:1">Chest </li><li style="flex:1">Body Weight </li></ul>See video version on your Posse Page! Print out your tracker to see how many workouts you got in this month! Plank Start ••Lie on your stomach with your feet together and forearms placed on the ground. Clench your fists under your shoulders, draw-in your navel and contract your glutes. Movement Lift your body off the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds. •Deadlift Start ••Stand with feet straight and shoulder-width apart, knees bent at 5 degree angle. Hold dumbbells in front of thighs with grip slightly wider than shoulder-width apart. Movement ••Slowly bent at waist, lowering weights toward ground; keep back flat. Squeeze butt muscles and lift weights up until standing fully upright. Dumbbell Curl: 2-Arm Start ••Stand with feet shoulder feet apart, knees soft. Extend arms down sides of body, dumbbell in each hand. Movement ••Draw-in belly button and curl dumbbells toward shoulders. Reverse movement to return to start position. Bent Over Dumbbell Row: 2-arm Start •••Stand with your feet pointed straight ahead and draw in your navel. Bend at your waist until your chest is at a 45-degree angle to the ground. Extend one arm and let it hang in front of your body with a dumbbell. Movement ••Row the dumbbell, bringing your thumb up toward your armpit. Contract your shoulder blades together and be careful not to arch your back. Return the dumbbell to the starting position and repeat with the same arm. Dumbbell Lateral Raise: 2-Arm Start •Draw-in your navel and hold a dumbbell in each hand, with your arms hanging at your sides. Movement •••••Raise both your arms up and away from the sides of your body with your palms facing down. Raise the dumbbells to shoulder level being careful not to shrug your shoulders or arch your back. Hold the top position and then return your arms to the sides of your body. Floor Bridge Start Start ••Lie on back with knees bent, feet flat and shoulder-width apart. Movement Draw-in belly button and squeeze butt muscles. Movement ••Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. Lower pelvis to floor. Dumbbell Triceps Extensions Start ••Lie on the floor, bend knees, and have your back straight feet and legs are shoulder-width apart. Hold dumbbell in each hand, elbows pointing toward ceiling. Movement ••Extend elbows until arms are straight in air. Reverse movement to return to start position. Push up (on ball, Knees, Toes) Start •Begin in a push-up position with feet together and thighs on top of a ball and your hands on the floor, placed slightly wider than shoulder-width apart. ••Maintain a straight line between your feet, hips and shoulders. Draw-in your navel and contract your glutes. Movement ••With your back flat, slowly lower your body toward the floor, lowering and contracting your shoulder blades. Push-up to your starting position being careful not to jut your head forward.

Foundational Workout

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