ProgramHome FoundationPart 1Workout 3
Phase 1 · Part 1 · Workout 3

PART 1: FINDING YOUR BASELINE

Gentle holds to safely test what your body can tolerate

Review part guide
Now training03of 03
One workout at a timeWorkout 3Finish this workout, then use the button at the bottom to continue.
123
Workout 3 of 3

Workout 3

Add your third workout program here

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

Glute Bridge-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Push through Heels, Squeeze Glutes & Hamstrings
Exercise demoVideo or GIF slot
Exercise 03

Resistance Band VMO-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Push Heel to Ground While Squeezing Quad.
Exercise demoVideo or GIF slot
Exercise 04

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 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 T-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Use Shoulder Blades, Relax Neck
Choose another partPart 1 completeStart part 2