ProgramHome FoundationPart 2Workout 3
Phase 1 · Part 2 · Workout 3

PART 2: EXPLORING YOUR PAIN

Identify triggers and learn how to safely move around them

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 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 02

Resistance Band Y-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Pull Bands into Y Postion, Use Shoulder Blades, Relax Neck
Exercise demoVideo or GIF slot
Exercise 03

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 04

Resistance Band Bicep Face Pull-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Tail Tuck, Elbows and Shoulders at 90 Degrees
Exercise demoVideo or GIF slot
Exercise 05

Standing Psoas March Against Wall-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Tail Tuck Against Wall, Lift one Leg up, Push through Planted Hip
Exercise demoVideo or GIF slot
Exercise 06

Resistance Band Internal/External Rotation-Hold

Sets4
Reps / Time20-30 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Keep Elbow Against Rib, Stabilze Scapula
Choose another partPart 2 completeStart part 3