Anatomical Adaptation 4 Weeks

A, B, C, and D note the order of exercises, as well as what exercise is paired with it.

 

Sometimes there may be 2-3 exercises paired together.

 

When an exercise is written as A1, A2, this means you are to perform 1 set of A1, and move straight to exercise A2 to perform a set 

A1: Goblet Squat

EXERCISE :

Exercise Description

1. Begin with your abs tightly braced and your ribs pulled downward. Think of using your abs to control the space between your ribs and the front of your pelvis, and don't let them get further apart as you move. 2. Lower down with your weight in your heels, your feet straight forward, your knees straight over your little toes and abs braced. 3. Squat upward while maintaining good positioning with your knees straight forward, neutral spine, weight through heels.

A2: Single-Leg Hip Thrust

EXERCISE :

Exercise Description

1. Keep your ribs pulled down and your abs tight so that your lower back doesn't arch. 2. Drive through your heels and raise your hips upward. 3. Keep your tailbone tucked between your knees to align your pelvis and spine.

B1: Single-Arm Dumbbell Romanian Deadlift

EXERCISE :

Exercise Description

1. Keep your ribs pulled down and abs tightly braced to keep your lower back from arching. 2. Push your hips back until you get a light stretch in your hamstrings. 3. Keep your hips flat - don't let them roll open. 4. Think of using your abs to control the space between your ribs and the front of your pelvis, and don't let them get further apart as you move. 5. Don't let your lower back arch during the movement.

B2: Side-Lying Windmill

EXERCISE :

Exercise Description

1. Keep your abs braced, chin tucked and head in line with the rest of your spine. Use your abs to pull your ribs down, and tuck your tailbone under so that you don't extend your lower back. 2. Your upper hip and knee should both be bent at 90 degrees. 3. Slide your arm in an arc overhead as you rotate at the upper back. Your thumb should touch the ground through almost the entire movement.

C1: Neutral-Grip Seated Band Row

EXERCISE :

Exercise Description

1. Fully extend your arms and let your shoulder blades spread at the start of the movement. 2. Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 2. Pull the band to your chest. 3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 4. Don't let your shoulders pop forward or your ribs to flare upward or out at the finish.

C2: Scapular Wall-Slide

EXERCISE :

Exercise Description

1. Tuck your tailbone between your knees and press your lower back into the wall. 2. Keep the back of your head, your hands and elbows in contact with the wall, or very close to it. 3. Slide your arms up and down the wall without losing your contact points.

D1: Side Plank

EXERCISE :

Exercise Description

1. Position your spine by locking your ribs down in an exhaled position with your abs. 2. Keep your tailbone tucked under and your ribs pulled down throughout the movement. 3. Hold for the allotted time.

D2: Plank

EXERCISE :

Exercise Description

1. Lock your ribs down with your abs. 2. Tuck your tailbone between your knees. 3. Do not let your lower back sag.

D3: Bird Dog

EXERCISE :

Exercise Description

1. This is a reciprocal movement, so the left arm and right leg move at once, and vice versa. 2. While kneeling on all-fours, exhale fully and feel your oblique abs lock your ribs down. 3. Keep your abs tightly braced to hold this ribs-down position and tuck your tailbone under. 4. While holding this position, reach your arm straight forward and your opposite leg straight behind you. 5. Keep your abs tight and do not let your ribs flare or arch your lower back as you lock out your shoulder blade and opposite-side glute.

© 2020 by CONNECT TO PERFORM