JAN & ASHLEY TRAINING - PERFORMED AT SANDALS REGENCY LA TOC - WEEK OF 10-14-17 THROUGH 10-21-17

DYNAMIC STRETCHING

Perform 3x per week, every other day.

#1-Karaoke (standing)

Start with hands out to the side, PARALLEL TO FLOOR (Airplane position), feet shoulder width apart, Bring right foot behind the left foot (lean to the left with right arm overhead pushing left and left arm across front of waist pushing right, push right hip out to the right, hold 5 seconds) back to Airplane position, touch toes (hold for 15 seconds) Repeat other side.

3 each side.

 

#2-Standing Airplane, Field-Goal, Scarecrow, Wings (GOOD FOR ROTATOR CUFF)

Airplane (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up, rotate back to scarecrow position) 

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

8 reps 

 

Try movement with palms out.

 

#3-Standing Toe Swipes (step with straight right leg out in front of left leg, bend left leg, reach down try to touch floor and swipe the right foot (hamstring) switch/Lateral Lunge After swiping both legs/toes, place hands in the fieldgoal position and side lunge to each side. Repeat. 

8 reps

 

#4-Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left left straight and on the floor. Lower (15 second count down) the right leg down to the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

 

#5-Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

#6-Hurdle, Butterfly, Straight Leg, Split

Hold each position 5 seconds.

 

Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 

 

Do the same for the left leg.

 

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.

 

Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

 

#7 Hip Stretch #1-Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Pull left knee into right shoulder. Hold 30 seconds. Switch.

 

#8 Hip Stretch #2-Sit on mat. Bend right leg and bring right foot in towards groin. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 30 seconds. Switch.

#9-Knee to Chest/Knee to Elbow/Hip Around

Stand with feet shoulder width apart, arms out to the side, straight at ear level. Lift Right Leg and Bring Right Knee into Chest, lower Right Leg. Lift Right Leg and Bring Right Knee out to touch Right Elbow (keep arms straight, do not lower). Lower Right Leg. Lift Right Leg and bring Bring Hip/Knee Around the right side of your body and touch floor with your right foot behind yourself and to the right. Lift right leg back to start position. 5 times. Switch Legs

#10 - IT Band Stretch

Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand and pull in towards left glute. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

 

#11 - Calf Stretch

Start by pointing right toe upwards on a beam, column or a solid base. Keep right leg straight. Pull yourself in close to beam, column or solid base. Feel resistance/stretch across calf. Hold 30 seconds. Switch.

 

#12 - Achilles Stretch

Start by pointing right toe upwards on a beam, column or a solid base. Bend right leg and press down toward center of right foot. Feel resistance/stretch across achilles. Hold 30 seconds. Switch.

RESISTANCE WEIGHT TRAINING

Shoulders

Exercise #1 - Standing Dumbbell Side Raise (Strengthens Medial Deltoid)

(Crazy 8 Protocol)

Stand with feet shoulder width apart. Hold one DB in each hand, arms straight/by your side, palms in. Lift arms (2 second count upward) out to the side until parallel to floor. Hold for 8 seconds. Descend back down to starting position (4 second count down ward).

(2) Two pound DB's x 8 reps

Exercise #2 - Standing Dumbbell Front Raise (Strengthens Anterior Deltoid)

(Fab Five Protocol)

Stand with feet shoulder width apart. Hold one DB in each hand, arms straight/in front of you, palms in. Lift arms (5 second count upward) straight out in front of you until parallel to floor. Hold for 5 seconds. Descend back down to starting position (5 second count downward) Total time to perform 1 rep = 15 seconds.

(2) Two pound DB's x 8 reps

Once you have mastered Two pound DB's, you may increase weight. Please do not compromise quality of exercise for quantity of weight.