Establishing the Foundation - Part 3/3

In case you missed it, this is Part 3/3 in the Establishing the Foundation series on basic movement health practices to increase health and health-span.

To reiterate - our goal is to establish a FOUNDATIONAL movement practice to improve health, reduce risk of preventable disease, and delay age-related physical and cognitive decline.

I'll provide a sample week based on what's available at most commercial gyms.

That said, I do strongly encourage everyone to have 1-3 options for resistance bands, so I'll include exercises with them.

Here's an overview of what a week could look like:

We'll focus on a little bit on stability, mobility, and posture for 5-10 mins every day.

Monday: 45 minutes lower body power and strength

Warm up (no rest)

• Jumping jacks x20
• Lateral band walk 1x8/side
• Explore single foot balance 1x30 seconds/side

Core Stability (no rest)

• Diaphragmatic breathing/Dead bug
• Glute bridge w/3 second hold x10
• Side plank 1x15 seconds/side
• Bird dog 1x8/side

Power (rest 90-120 seconds)

• Box jump or Jump squat 2x3

Strength (rest 90-120 seconds)

• Bodyweight squat 3x8
• Bodyweight forward lunge 3x8 each leg

Posture

• "Couch stretch" hip flexor release 1x60seconds/side
• Frog stretch 1x30seconds
• Pidgeon stretch 1x30seconds/side

Tuesday: 60 minutes zone 2

• Walking, bike ride
• Slightly above conversational pace

Wednesday: 45 minutes upper body power and strength

Warm up (no rest)

• Jumping jacks 1x20
• Shoulder circles 1x20/direction
• Prone snow angles or wall slides 1x10

Core Stability (no rest)

• Diaphragmatic breathing/Dead bug 1x8
• Side plank 1x15 seconds
• Bird dog 1x8/side

Power (rest 90-120 seconds)

• Clap push ups (push off the wall, off a bench, or off the floor) 2x4
• Strength (rest 90-120 seconds)
• Pull up (band assisted) or Pull down (weight tower, resistance bands) 3x8
• Shoulder press (dumbbell, kettlebell) or Pike Push Up (bodyweight alternative) 3x8

Posture

• Prone ITYW 1x8 each
• Band Face pulls 1x15
• Door way chest stretch 1x30seconds

Thursday: 60 minutes zone 2

• Walk, bike ride - Slightly above conversational pace

Friday: 45 minutes lower body power and strength

Warm up (no rest)

• Jumping jacks x20
• Banded squats x10
• Explore single foot balance w/ calf raises 30 seconds/side

Core Stability (no rest)

• Diaphragmatic breathing/Dead bug 1x8
• Glute bridge w/3 sec hold x10
• Side plank 1x15 seconds
• Bird dog 1x8/side

Power (rest 90 seconds)

• Lateral hop 2x3 each leg
• Strength (rest 90-120 seconds)
• Double or Single Deadlift (bodyweight, dumbbell, kettlebell) 3x8
• Lateral lunge (bodyweight, use support as needed) 3x8

Posture

• Butterfly
• Laying figure 4
• Laying hamstring stretch

Saturday: 45 minutes zone 2, 15 minutes zone 5

• Zone 2 - Walk, bike ride - Slightly above conversational pace
• Zone 5 - 15-30 second working intervals at 90% max HR - run, bike, swim

Sunday: 45 minutes zone 2, 45 minute upper body power and strength

Warm up (no rest)

• Jumping jacks 1x20
• Shoulder circles 1x20/direction
• Prone snow angles or wall slides 1x10

Core Stability (no rest)

• Diaphragmatic breathing/Dead bug 1x8
• Side plank 1x15 seconds
• Bird dog 1x8/side

Power (rest 90-120 seconds)

• Kettlebell or Dumbbell swing 2x4
• Strength (rest 90-120 seconds)
• Row (bodyweight, dumbbell, kettlebell) 3x8
• Push up (wall, bench, floor) 3x8

Posture

• Wall slides 1x15
• External rotation (weight tower, band, dumbbell) 1x15/side
• Chin tucks 2x8

There are obviously INFINITE directions this could go. This is simply one approach.

Of course, we're all different shapes, sizes, strengths, weaknesses - your mileage may vary. Be smart, don't get hurt.

Hopefully this gives you a basic framework to play with!

Have a great weekend,

Geoff