ProgramHome FoundationPart 2Workout 1
Phase 1 · Part 2 · Workout 1

PART 2: EXPLORING YOUR PAIN

Identify triggers and learn how to safely move around them

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Workout 1 of 3

Workout 1

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6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Pelvic Tilts (Tail Tuck) on Wall-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Feet Slightly Away from Wall, Push Lumbar Spine Against wall
Exercise demoVideo or GIF slot
Exercise 02

Seated Hip Circle Single Leg Band Hip Abduction-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Stabilize One Knee and Push Out with the Other, Squeeze Glutes, Feet Firmly on Ground.
Exercise demoVideo or GIF slot
Exercise 03

Resistance Band Internal/External Rotation-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Keep Elbow Against Rib, Stabilze Scapula
Exercise demoVideo or GIF slot
Exercise 04

Bird Dog-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Posterior Tilt Pelvies(Tail Tuck), Lift Opposite Arm and Leg.
Exercise demoVideo or GIF slot
Exercise 05

Resistance Band Single Arm Row-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Engage Shoulder Blade, Relax Arm
Exercise demoVideo or GIF slot
Exercise 06

Glute Bridge with Hip Cirle Band-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Push through Heels, Squeeze Glutes & Hamstrings, Drive Knees Against Band
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