holt satterfield

foundational workout - Week 1

Hello my friend!

Immediately below I have written out your workout in list form, and then below that you will find an embedded video for each exercise in the order that they are to be performed with more detailed instruction written out and spoken in the video voiceover as well.

After doing the warm up & movement prep do the circuit twice. Rest between 0 to 60 seconds after each exercise as needed. Then do the finisher - pushups to failure. The entire workout should take roughly between 35 to 45 minutes.

Do this workout 3 times in the week with a rest day in between each workout.

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WARM UP & MOVEMENT PREP:

  • DIAPHRAGMATIC BREATHING SEMI-SUPINE  - 4 minutes
  • HIP SHOULDER CROSS

CIRCUIT: 

  1. FRONT PLANK- 60 seconds
  2. SIDE PLANK - 30 seconds (each side)
  3. PRONE LEG RAISE - 15 x 3 second hold (each leg)
  4. SUPINE LEG RAISE - 15 x 3 second hold (each leg)
  5. BRIDGE - 15 x 3 second hold
  6. WALL SIT - 60 seconds

FINISHER:

  • PUSHUPS TO FAILURE (do as many reps as you can without stopping; keeping in a constant motion, and a consistent regulated cadence - down in one second, and up in one second - never rest at the top; instead, when you fatigue "fight' at the bottom of the movement to get back up)

 

Breath out through "slightly" pursed lips

When executing the Hip-Shoulder Cross hold the "legs on the floor" position for about 7 to 20 seconds each time, depending on how tight you feel. The tighter you feel, the longer you maintain that position; and take some deep breaths trying to really relax and "sink" into the floor. Then when it's time to move the legs always engage the glutes and core muscles to assist in the movement. ...Also notice that my head and neck do not pivot at all during the movements. Always keep the your head still; the back of your head on the floor, eyes looking straight up. ...If when your legs are on the floor, one of your arms/shoulders is far off the ground - no problem, just hold the stretch, breath deep & relax.

When doing the planks, if you can't hold it for the prescribed amount of time, just hold it for as long as you can and track your improvements through the week. If you can't do the side plank at all, let me know & I will instruct you how to modify the movement. The same goes for any of these exercises.

While performing the prone leg raises it's very important that you concentrate on actively flexing the glute muscles for a full 3 seconds (count slowly) as you hold your leg up. (On all the leg raises and the bridge: after each rep completely relax the muscle & rest in the beginning position for about 1 to 2 seconds)

While performing the supine leg raises it's very important that you concentrate on actively flexing the quadriceps (thigh) muscles for a full 3 seconds (count slowly) as you hold your leg up.

When executing the bridge it's very important that you concentrate on actively flexing (tightly squeezing) the glute muscles hard for a full 3 seconds (count slowly) as you hold your hips up. Likewise, it's important that you are careful to not put extra strain or pressure on your cervical (upper back, neck, head) area. Stay as relaxed as you can in that area.

If you can't get down in a full 90 degree angle, then just go down as far as you can and maintain the hold. But no matter what angle you get into, always make sure your hips, legs, knees, & feet are lined up symmetrically and even. If you can't hold the position for 60 seconds, just hold it as long as you can - and keep track of your improvements each workout. You can also do the 60 seconds "piecemeal" if you want - doing what you can, resting as little as possible and then doing it again until you get a total of 60 seconds.

The finisher: Pushups to Failure - recall the instructions I wrote for this at the top of the page.