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Phase 1 · Part 1 · Workout 1

PART 1: FINDING YOUR BASELINE

Gentle holds to safely test what your body can tolerate

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Workout 1

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6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Seated Hip Circle Band Hip Abduction-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Drive Knees Outward against band, Squeeze Glutes, Feet Firmly on Ground.
Exercise demoVideo or GIF slot
Exercise 02

Resistance Band Bicep Curl-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Core Engaged, High Elbows.
Exercise demoVideo or GIF slot
Exercise 03

Resistance Band Row-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Activate More Shoulder Blades than Arms.
Exercise demoVideo or GIF slot
Exercise 04

Seated Yoga Block Adduction-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Sit Tall, Feet Firmly on Ground, Squeeze Knees into Block.
Exercise demoVideo or GIF slot
Exercise 05

Resistance Band Standing Pallof Press-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Core Engaged, Maintain Breating and Core Tightening.
Exercise demoVideo or GIF slot
Exercise 06

Resistance Band VMO-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Push Heel to Ground While Squeezing Quad.
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