Get Functional : Week 7 – Day 3

Week 7

Remember these workouts are designed to be short and to the point. This is a work-out not to be replaced by your Egoscue Designed Daily Menu, but used in addition too. It will take you an average of 20 minutes to complete. As the weeks progress, the cardiovascular demand will inevitable increase in intensity and duration.

Day 3

Sitting Floor Twist ~ 1 Minute Per Side
1. Sit on the floor with your legs straight out in front of you
2. Bend your right leg and cross it over the left leg
3. Place the left elbow on the outside of the right knee while it is crossed over
4. Roll your hips forward to create an arch in your low back
* It is very important to hold the arch throughout this e-cise
5. Tighten the thigh in your straight leg and pull your toes back toward you
6. Now, twist your upper body to the right using your back muscles to rotate your spine
7. Turn your head to the right as your twist your back
8. Hold this position and breathe

Hip Lift ~ 30 Seconds
1. Lie on your back with your feet on the floor
2. Cross one ankle/foot over to the opposite knee, just above the knee
3. Lift the foot that is still on the floor up until your calf is parallel to the ground and the knee is bent at a 90 degree angle
* Relax your shoulders and put your arms out to the sides, palms up
4. As you pull the knee with your ankle on it toward you, press the other knee away from you
5. Hold this position, then switch sides and repeat

Flutter Kicks ~ 1 Set Dorsi Flexed 100 Times, 1 Set Plantar Flexed 100 Times
1. Lie on your back on the floor with both legs straight, hip width apart
2. Place your hands under your hips (as if you were sitting on them) with your palms down
3. Lift your upper body and elbows up off the floor about 3 inches
* Hold this position throughout the e-cise
4. Flex your feet, pulling your toes back so they are pointed toward the ceiling
5. Begin lifting one foot at a time up off the floor at a pretty good rate of speed, kicking your feet up and down
6. Repeat the kicking motion with your feet flexed
7. Now point your toes forward and continue kicking them up and down at a pretty good rate of speed
8. Repeat the kicking motion with your feet pointed

Hand Leg Opposite Lifts ~ 10 Times Hold Each Position for 10 Seconds
1. Lie on your stomach with one arm stretched overhead and the other down at your side
* The arm that is at your side should have the back of the hand on the floor and be pressed against your body
2. Pigeon-toe your feet with the tops of your feet on the floor
3. Reach forward with the arm that is above your head and opposite leg
4. Lift your head and the arm that is overhead and the opposite leg off the ground
* Look straight ahead
5. Hold for a count of ten
6. Switch sides and repeat

Jump Rope ~ 500 Times
1. Hold jump rope ends in both hands and swing the rope forward in a circle
2. As it passes under your legs, jump over the rope and continue

Sitting Floor Wall Glides ~ 3 Minutes with 10 Glides Per Minute
1. Sit on the floor with your legs straight out in front of you
2. Tighten the thighs and flex the feet back so that your toes are pointing back toward you
3. The keys are to keep your shoulder blades pulled together, your thighs tight and your feet flexed back
4. Place your arms/hands against the wall in a goal-post position so a 90 degree angle forms at your elbows
5. Slowly glide your arms/hands on the wall so that they meet about 4 inches above your head
* Try to keep your hands, wrists and elbows against the wall at all times while gliding
* Remember to keep your thighs tight and your toes pulled back toward you throughout the e-cise
6. Glide your arms back to the beginning position and repeat

Elevated Cats and Dogs ~ 10 Times
1. Kneeling on the floor, place your knees up on a block hip width apart.
*Your hands are on the floor palms down with fingers pointed straight ahead
* Use the block height specified on your menu
2. Walk your hands forward 5 or 6 inches so that your shoulders are behind your hands
3. Now shift your weight forward so that your hands are directly under your shoulders and your hips are in front of your knees
4. For the Cat position: Pull your hips under, pull your head under and push your upper back toward the ceiling to round your back up high
5. For the Dog position: Roll your hips forward to put an arch in your back, collapse your shoulder blades together and look up
6. Slowly move back and forth between the Cat and Dog positions

Walk-Outs ~ 10 to 1
1. Stand with your feet pointing straight and hip width apart
2. Bend forward from your hips and reach the floor with your hands
* Keep your knees straight
3. Walk your hands straight out until you are in a push-up position
* Do not let your hips sway side-to-side
* Pull your shoulder blades together and keep them together
4. Do 10 push-ups (or the number indicated)
5. Walk your hands back to the start position, still with your knees straight and off the ground
6. REPEAT. Every time you go back down you will do one less push-up from 10 to 1

Airbench ~ 4 Minutes
1. Stand with your back against a wall with feet and knees hip width apart and feet pointed straight
2. Walk your feet away from the wall while sliding your body down at the same time
* You will be “seated” in an invisible chair, with your knees bent to 90 degrees
* Your hips are just slightly higher than your knees; your ankles are slightly ahead of your knees
* Your lower back should be completely flat against the wall
* Your arms can hang down to your sides, or rest your hands gently on your lap
3. Hold
* Keep the weight in your heels, do not press forward on your toes

Great Job the 7 Weeks are done!! Feel free to start over from the beginning.

Let us know what else you would like to see us do?