The Forever Fix Exercise Manual Phase 2

Transcription

1 The Forever Fix Exercise Manual Phase 2 Written by Andrew Dettelbach

2 TABLE OF CONTENTS Module 1 Workouts and Stretches Page 3 Module 2 Workouts and Stretches Page 6 Module 3 Workouts and Stretches Page 9 Module 4 Workouts and Stretches Page 13 Module 5 Workouts and Stretches Page 17 Module 6 Workouts and Stretches Page 22 Module 7 Workouts and Stretches Page 26 Module 8 Workouts and Stretches Page 31 Page 2 I The Forever Fix Exercise Manual Phase II

3 Module 1 Workouts Module 1 Workouts Stretch Time! Mobilize the hip flexor, knee, and ankle for the next 10 minutes. Spend 1-2 minutes stretching each hip flexor in any variation. The added stretch from the resistance band is helpful if you have trouble getting enough of a stretch during the hip flexor stretch in Phase 1. Spend 1 minute on each side with the QL door stretch. Workout 1 This workout may need to be done a couple of times before moving to the next workout. 3 Rounds of: 5-10 Split squats on each side. Start with the weaker side. Use any modification needed to ensure good form. Up to a 90 second hollow tuck. 15 Banded scapular side raises on each side starting with the weaker/more difficult side. Workout 2 The goal with this workout is to cycle through the exercises faster to get your heart rate up. If your form starts to fall apart, slow down and focus on controlled movements. 20 Minutes of: 5 Split squats on each side or (advanced) 10 alternating forward lunges. Up to 30 second hollow tuck hold or (advanced) rock (only if you can control the "rock" as described in the video). 5 Banded scapular side pulls on each side. Page 3 I The Forever Fix Exercise Manual Phase II

4 Module 1 Workouts All Inclusive Workouts Complete the following before each workout: 2 Minutes of abdominal core bracing. 1-2 Minutes of alternating leg drops. Workout Rounds of: 20 Standing and/or hinged pelvic tilts. 20 Banded glute bridges. Up to 90 second hollow tuck or hollow tuck rock Split squats on each side. 15 Banded side scap raise. 2 Minutes of banded hip flexor stretch on each side. 2 Minutes lacrosse QL on each side. Workout 2 After your abdominal core bracing and leg drops, start with: 1 Minute hip flexor stretch on each side. 20 Alternating single leg RDL's. Then, 15 minute circuit: 10 RD L's. 20 Alternating reverse lunges (stepping back and maintaining the same 90 degree angle at both knees, hips tucked, core braced, ears, shoulders, hips, and knee in line). Up to a 2 minute plank. 2 Minute groin rock on each side. 1 Minute QL door stretch on each side. Page 4 I The Forever Fix Exercise Manual Phase II

5 Module 1 Workouts Start with: 6 Minutes of foam rolling your legs. Workout 3 Then, 2-4 rounds of: Up to 20 scapular push-ups (don't shift your body forward. Control the press position and hold it there. Form trumps the number of reps you do). Up to 15 single leg bridges with right leg. 10 Split squats with right leg forward. 20 Alternating leg drop roll ups. Up to 15 single leg bridges with left leg. 10 Split squats with left leg forward. 2 Minute single leg balance matrix on each side. Page 5 I The Forever Fix Exercise Manual Phase II

6 Module 2 Workouts Module 2 Workouts Stretch Time! When tight, these three areas of the body greatly reduce the quality of your squat. Spend several minutes with these exercises to help improve your squat technique and depth. We want to be able to squat as low as possible without discomfort. Remember, most of the world spends much of their time in the squat position. 2-3 rounds of: Stretch the groin for 2 minutes per side with the groin rock. Stretch each ankle for 2-4 minutes total with various stretches. Do the pigeon stretch for 1 minute per side. Workout 1 Modify the squats as needed. Use a heel lift, bands around the knees, squat to a chair, use a light weight, etc. Some of you may not need any assistance, others of you might need everything I just listed. 2-4 Rounds of: 1 0 Banded glute bridges to get the glutes engaged. Up to 20 controlled squats, take a break when you are unable to maintain your brace. Rest 2 minutes after each round. Workout Rounds of: 1 Minute slow bear crawl forward (stop before form fails). Up to 20 controlled squats (stop before form fails). 1 Minute slow bear crawl backward. 30 Second squat hold at the bottom. Focus on your breathing and bracing while in the bottom of a squat. If you need to, put your back against the wall or hold onto a sturdy object to keep yourself from falling. Page 6 I The Forever Fix Exercise Manual Phase II

7 Module 2 Workouts All Inclusive Workouts Complete the following before each workout: 2 Minutes of abdominal core bracing. 1-2 Minutes of alternating leg drops. A couple of minutes of quick ankle, groin, or hip stretches, whichever you feel improves your squats the most. Workout 1 20 Minute circuit: 10 Single leg glute bridges on each side. 1 Minute tuck hold or rock. 10 Squats. 10 RD L's. 90 Second slow bear crawl any direction. 1 Minute banded hip flexor stretch. 5 Minutes of foam roll/lacrosse in glutes and/or legs. Workout Rounds of: 16 Forward walking lunges. 10 Scapular push ups. 10 Banded scap side pulls on each side. 16 Banded squats with or without weight. 30 Second hollow tuck followed immediately by 1 minute plank. 2 Minutes pee minor door stretch. 1 Minute bretzie stretch on each side. 1 Minute QL door stretch on each side. Page 7 I The Forever Fix Exercise Manual Phase II

8 Module 2 Workouts Workout 3 10 Minute circuit: 5 Split squat left leg forward. 5 Squat. 5 Split squat right leg forward. 5 Scap pushup. 6 Minute foam roll/lacrosse legs. 2 Minute lacrosse QL. Page 8 I The Forever Fix Exercise Manual Phase II

9 Module 3 Workouts Module 3 Workouts Do each of these workouts with a very light weight to make sure that your form is on point. By light weight I mean lbs for women and lbs for men. Practice with a kettlebell or dumbbell first to make sure that your hinging pattern is correct and that your spine remains neutral while you stand up. Redo the workouts with a barbell if you would like. Complete the following before each workout: 2 Minutes of abdominal core bracing. 1-2 Minutes of alternating leg drops. Hamstring stretch, foam roll, and bretzie stretch. Stretch Time! Prepare your hamstrings for the dead lift with 2 minutes of the active "contract and relax." Banded hamstring stretch. Spend 2 minutes with the upper back foam roll and/or smash. It is important for your spine to be as neutral as possible during the dead lift. If your upper body is curved forward, it will make the dead lift harder and may compromise your lower back. Maintain your scapular retraction during the dead lift. Just for good measure, spend 1-2 minutes on each side with the bretzie stretch from module 7 of Phase 1. Workout Rounds of: 2-5 Breaths of the banded bicycle on each side. Each breath should take you 5-1 O seconds. These are slow and controlled, making sure that your spine is neutral. Start with your weaker side. If this exercise bothers you, substitute it with the hollow tuck or the leg drops. Rest 30 seconds - 2 minutes. Then: 15 Reverse band flys. Maintain your core brace. Do not let your shoulders shrug. Pinch the blades low in the mid back. Hold for 1-2 seconds after you pull the band to your chest. Page 9 I The Forever Fix Exercise Manual Phase II

10 Module 3 Workouts Rest 30 seconds - 2 minutes. Then: 5-15 Controlled dead lifts. These should be done at a controlled pace next to a mirror or videotape yourself. If your dead lift doesn't look like the video, make sure you figure out why! Rest 30 seconds - 2 minutes. Workout 2 The purpose of this workout is to test your ego and your ability to feel when your form is starting to fall apart. Do as many reps as possible for each exercise and stop just before you feel your form starting to fall apart. This requires critical analysis of your movement. There isn't a set number of reps for each exercise (AM RAP -3 means: do as many reps as possible -3 reps before you hit failure) the number of reps you do each round should stay the same or go down depending on your muscle fatigue. 2-5 Rounds of: AMRAP - 3 controlled deadlift. Rest 1-2 minutes. Then: AMRAP - 3 reverse band fly. Workout 3 Slightly speed up your dead lifts. The reverse band fly and banded bicycle remain controlled. 15 Minute circuit: 1 O Reverse band fly Second rest. Then: Dead lifts. Go as fast as possible without compromising your technique, form, and spinal integrity. Remember, these should be lightweight deadlifts Second rest. Then: 2-5 Banded bicycle on each side. Start with the weaker side and base your reps off of the weaker leg. Page 10 I The Forever Fix Exercise Manual Phase II

11 Module 3 Workouts All Inclusive Workouts Complete the following before each workout: 2 Minutes of abdominal core bracing. 1-2 Minutes of alternating leg drops. Workout 1 Start with: 1 Minute hip flexor stretch (banded optional) on each side. 4 Minutes of foam rolling quads, adductors, hamstrings, and IT bands. Foam roll the entire thigh. Then 3-5 rounds of: 5-15 Split squats on each side (optional: add light weight in the goblet position), start the exercise on the weaker side first. I recommend putting a pad/pillow under the knee. Rest 1-2 minutes. Then: 5-15 Deadlifts. 3 Minutes of single leg balance matrix on each side (optional) stand on an unstable surface. Workout 2 Start with: 1 Minute lacrosse pee minor in the doorway. 1 Minute lacrosse trap/levator. 2 Minutes ankle mobility on each side. 1 Minute hollow tuck hold. 15 Squats with band around knees. 5 Banded scap side raise on each side difficult side first with a 1-2 second hold. 1 Minute forward bear crawl. 1 O Band reverse fly with a 1-2 second hold. Page 11 I The Forever Fix Exercise Manual Phase II

12 Module 3 Workouts Workout 3 Start with: 2 Minute active banded hamstring stretch. 20 Alternating single leg RDL. Then 3-5 rounds of: 5-1 O Dead lifts with light weight form is the focus as always. Then 3 rounds of (rest 1 minute between sets): 1 Minute plank. 10 Controlled RD L's. 1 O Scapular push-ups. This is an extremely important exercise! 1 O Band reverse fly's. Page 12 I The Forever Fix Exercise Manual Phase II

13 Module 4 Workouts Module 4 Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -1 O reps of each. Stretch Time! Every stretch in Phase 1 and Phase 2 can be turned into a dynamic stretch by simply reducing the amount of time holding the stretch to about 5-1 O seconds and increasing the number of repetitions per side. The inchworm, spiderman, pass-through, and side lunge are awesome exercises for warming up the body. The MoveU warmup for every workout (about 10 minutes): 2 Minutes of abdominal core bracing. 2 Minutes of alternating leg drops. Do 5-1 O inchworms. 5-1 O Alternating spidermans. 1 O Pass-th roughs starting with stick in front to start with palms facing backward. 1 O Pass-th roughs starting with stick behind you with palms facing forward. 1 O Alternating side lunges with the feet parallel. 1 O Alternating side lunges with the opposite foot turned up. 1 O Scapular push-ups. This exercise is extremely important for scapular stability and improving your overall posture. Each exercise can be slightly modified as well. Examples: You could add a push-up, rotation, pigeon stretch, etc. In the middle of the inchworms or spidermans. You could add circular rotations to the pass-throughs or narrow/widen the grip. The side lunges can be held for several seconds at the bottom or have slight weight added to them. Page 13 I The Forever Fix Exercise Manual Phase II

14 Module 4 Workouts Workout 2 3 Rounds of: Negative step downs on each side starting with the weaker side (step up on the box fast, then control the descent as slowly as possible to build strength). 30 Seconds of difficult banded anti-rotation (choose a heavier band or step further away from the attachment point). Make sure your body is still square Negative push-ups. Control the descent as slowly as possible. Don't focus on pushing up, "worm" up or find any other way to get yourself back to the starting position without exerting yourself. This "negative" motion will build strength. Workout 3 Form is everything. Slow down in this workout. Pick a pace where you can continue moving without stopping, but are also not falling apart with your form. Choose the appropriate height for your step-up so that you can maintain good form and choose the appropriate modification for your push-up. 10 Minute circuit of: 20 Alternating step-ups (optional: hold a dumbbell or kettlebell in goblet position, on the chest). Up to 1 0 push-ups. Page 14 I The Forever Fix Exercise Manual Phase II

15 Module 4 Workouts All Inclusive Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -10 reps of each. Modify these workouts as needed. Remember, ego kills. Start with: Workout 1 After the MoveU warm up, spend 5 minutes stretching the ankles. 15 Minute circuit of: Goblet squats (weight on the chest). 2-5 Breaths of the banded bicycle or up to 1 minute hollow tuck/rock. 20 Alternating reverse split squats/lunges. 15 Reverse band fly. Workout Rounds of: 15 Deadlifts. 5 Inchworms (if these are bothering you, do a 10 alternating single leg RDL's from Phase 1) Up to 90 second hollow tuck/rock. 5 Reverse band fly with -10 second hold. 2 Minute banded hip flexor stretch on each side. 4 Minutes foam rolling/lacrosse legs. Page 15 I The Forever Fix Exercise Manual Phase II

16 Module 4 Workouts Workout 3 Core! Modify times as needed. Rest as needed between exercises. 2 Rounds of: 30 Second bear crawl to the right. 30 Second hollow tuck/rock. 30 Second bear crawl to the left. 30 Second anti-rotation left. 30 Second banded bicycle left. 30 Second anti-rotation right. 30 Second banded bicycle right. Workout 4 After the MoveU warmup, start with: Foam roll/lacrosse calves, thighs, hips, glues for 4-6 minutes. Then 3 rounds of: 10 Alternating side lunges with feet parallel and flat. 20 Alternating step-ups. Up to 10 push-ups. Up to 20 air squats. Don't use weights or bands. You may modify the depth or use a heel lift if needed. Lacrosse pee minor/major in a doorway for 1-2 minutes each (module 2 and module 4 of Phase 1) Stretch pee minor/major in a doorway for 1-2 minutes each. Page 16 I The Forever Fix Exercise Manual Phase II

17 Module 5 Workouts Module 5 Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -1 O reps of each. EMOM If you don't understand what "every minute on the minute for 6 minutes" means, here is an example of the beginner version written out. There are a total of 6 sets in a 6-minute EMOM: Minute O (when the clock starts): start your 5 burpees. If you finish in 20 seconds, you have 40 seconds of rest. Minute 1: start your 5 burpees. If you finish in 18 seconds, you have 42 seconds of rest. Minute 2: start your 5 burpees. If you finish in 19 seconds, you have 41 seconds of rest. Minute 3: etc. Minute 4: etc. Minute 5: start your 5 burpees. If you finish in 21 seconds, you are now finished. Stretch Time! The up-dog and down-dog We have taught you how to stabilize and neutralize the spine with abdominal core bracing, but can you do it while manipulating the curvature of the spine? For these two stretches, I am looking to see if you can maintain a slight amount of abdominal bracing while arching/rounding the back. You should only have about 20% of a brace when arching the back for the up-dog/cobra position and during the down-dog position. Both of these stretches are optional and might not be for you. If you feel pain with either one of these stretches, stop doing it or limit the amount of curvature that you put into the spine. Page 17 I The Forever Fix Exercise Manual Phase II

18 Module 5 Workouts Do a second hold in the down-dog position and a 15-second hold in the up-dog/cobra position. Rewatch the videos on these stretches to learn how to modify it if you do have pain or discomfort. Workout Rounds of: 1 O Squats at a tempo of (3 seconds down, 2 second hold, 1 second up, 1 second pause at the top, repeat). Optional: add weight and/or a band around the knees. Modify the depth/heel lift as needed. Up to 1 minute arch/superman hold, maintain your core brace while extending the spine. 1 O Bent over row on each side. Start with the weaker side first choose an appropriate weight that doesn't compromise form. Finish with (optional): 2 Minutes alternating between up and down-dog or going in and out of one of them, i.e. if one hurts you, do the one that doesn't. Page 18 I The Forever Fix Exercise Manual Phase II

19 Module 5 Workouts Workout 2 2 Rounds of: 1 Minute side plank weak side first. Up to 15 squats with a tempo of (3 seconds down, 6 second hold, 1 second up, 3 second pause at top, repeat). 1 Minute side plank strong side (time based off of weak side) (module 5). Up to 15 "negative" bent rows, focus on a very slow descent with each rep. You may need to reduce the weight. 2 Minute banded hip flexor stretch on each side. Accumulate a 2 minute QL door stretch on each side. Workout 3 Start with 3 rounds of: 15 Squats with a tempo of Up to 1 minute arch/superman hold. Then every minute on the minute (EMOM) for 6 minutes complete: 5-1 O Burpees if you are a beginner to burpees, do 5 reps each minute. If you are very familiar with burpees, you are welcome to do 1 O reps. Form with the burpee and maintaining your abdominal brace is the primary focus of this workout. Choose a number that allows you to have at least 20 seconds of rest after completing the burpees before starting them again on the next minute. There are numerous variations of the burpee. Rewatch the video for the one that best suits you. If any of these variations hurt or bother you, skip this part of the workout. Page 19 I The Forever Fix Exercise Manual Phase II

20 Module 5 Workouts All Inclusive Workouts The workouts are getting progressively harder. Please remember to modify these workouts according to your abilities. I don't expect a 22-year-old professional male athlete to do the same workout as a 65-year-old male who hasn't worked out in 5-10 years. Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -10 reps of each. Workout 1 Start with: 1-2 Minutes of banded active hamstring stretch on each side. Then 3-5 rounds of: Dead lifts. 10 Bent dumbbell row on each side (weak side first). 15 Reverse band fly. 20 Alternating side lunges. Foam roll/lacrosse legs/knee. Foam roll upper back or smash upper back. Workout 2 Pick a pace that you can maintain. If you do all 16 side lunges in a row and then have to stand and rest for 1 minute before starting your bear crawl, you did too many reps at once and are moving too quickly. Break up the reps accordingly. Maybe do 2 sets of 8 side lunges before moving onto the bear crawl Minute circuit of: 2 Inchworms. 4 Squats at a tempo of (4 seconds down, 8 second hold, 1 second up, 2 second pause, repeat). 8 Forward lunges. 16 Alternating side lunges (opposite foot turning upward). 1 Minute slow bear crawl in any direction you choose. Page 20 I The Forever Fix Exercise Manual Phase II

21 Module 5 Workouts Workout 3 3 Rounds of: 15 Banded goblet squats. Up to a 90 second hollow tuck/rock. Then 3 rounds of: 1 O Dead lifts. 2-5 Breaths of the banded bicycle on each side. After the MoveU warmup, start with: Ankle mobility stretches from module 2. Workout 4 Then 3 rounds of: 1 O Split squats on each side (starting with weaker side). Optional: add weight, either goblet, front rack (barbell only), or back squat position (barbell only). If your form falls apart with weight added, get rid of it. Up to 1 O push-ups focus on technique. 1 O Reverse band pulls (heavier band). Then complete the rep scheme of 15, 12, 9 of: Goblet squats (light to moderate weight). Burpees choose a progression that allows you to focus on form. How does this rep scheme work exactly? Do 15 goblet squats, then 15 burpees, then 12 squats, then 12 burpees, then 9 squats, then 9 burpees, finished. Page 21 I The Forever Fix Exercise Manual Phase II

22 Module 6 Workouts Module 6 Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -1 0 reps of each. Stretching the neck/shoulder and upper back. Spend 2 minutes on each side stretching the upper trapezius and levator scapulae muscles. Hold onto a band or a weight to anchor the shoulder down. Use the other hand to pull the head to the side gently. Stretching these two muscles will improve your scapular mobility. Gaining rotation through the upper back for 2 minutes prior to exercise and rotary sports will take load off of the shoulders, lower back, and hips. Prevent the hips from moving during this exercise to isolate the upper back. Workout 1 After completing the MoveU warmup, complete 3 rounds of: 15 Reps of active thoracic rotation on each side Squat W's. Put blocks/books under the butt if you need to limit the depth of the squat. If you have any pain from this, do normal W's on the wall or 10 banded scapular side raise on each side. 3-5 Rounds of: Sumo dead lifts with a dumbbell, kettlebell or barbell. Keep the weight between lbs for women and lbs for men. Practice technique! Single arm dumbbell press on each side. Page 22 I The Forever Fix Exercise Manual Phase II

23 Module 6 Workouts Workout 2 If the box jumps are an issue for you, do alternating step-ups instead. 15 Minute circuit of: 1 O Sumo dead lifts with a 3 second descent. 5 Squat W's. 10 Boxjumps. 40 Helicopter rotations. 30 Active scapular rotations on each side. Workout 3 After completing the MoveU warmup, complete 3 rounds of: Stretch the upper trap/levator scapulae before doing your overhead press 1-2 minutes per side. 3 Rounds of: 1 O Overhead press with a dumbbell (1 O each side) or a barbell Sumo dead lifts. Then, complete 5 rounds of: 10 box jumps. Rest 30 second. Page 23 I The Forever Fix Exercise Manual Phase II

24 Module 6 Workouts All Inclusive Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -1 O reps of each. Workout 1 Complete 1 full round and then rest as needed. Use light weight. 3-5 Rounds of: 1 O Split squats on each side. 1 O Dead lifts. 1 O Squats. 1 O Sumo dead lifts. Rest. Foam roll legs quads, IT band, hamstrings, calves, back of the knee, adductors (inner thigh), and ankles. Workout 2 20 Minute circuit of: Up to a 1 minute side plank on weak side. 1 O Step-ups on weak side (optional: add weight). Up to 1 minute side plank on strong side. 1 O Step-ups on strong side. 1 Minute hollow tuck/rock. 1 O Reverse band fly. 2 Minute QL door stretch. 2 Minute hip flexor stretch. Page 24 I The Forever Fix Exercise Manual Phase II

25 Module 6 Workouts Workout 3 Core! Modify times as needed. Rest as needed between exercises. 5 Rounds of: 1 O Sumo dead lifts start light and increase weight to a light-moderate load for you. Then complete an ascending ladder for 5 minutes of: 1 Box jump. 1 Burpee. 2 Box jump. 2 Burpee. 3 Box jump. 3 Burpee. etc. until the 5 minutes is up! 2 Minutes lacrosse ball in the QL muscle on both sides. Pee major/pee minor stretch in the doorway. Workout Rounds of: Up to 1 O push-ups. Up to 1 minute hollow tuck/rock. 15 Squats at a tempo of Use weight, bands, and modify as needed. 1 O Overhead press on each arm with a light dumbbell or 1 O presses with a light barbell. 1 O Dumbbell bent row on each side (light to moderate weight). 1 O Minutes of calf and ankle stretches/foam rolling. Page 25 I The Forever Fix Exercise Manual Phase II

26 Module 7 Workouts Module 7 Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -1 O reps of each. Tight hip flexors and quadriceps. A problem with our current sitting society is that it contributes to our back tightness significantly. Releasing the quads will not only help reduce the tension of the knee, but will also reduce tension on the back. One of the quads, the rectus femoris, is a hip flexor and it must be "released!" Spend up to 2 minutes in this couch stretch position. If you do end up dropping your knee to the floor, make sure that you have a pad under the knee. Also, if you have any previous knee injuries or have knee pain, try "gapping" the knee with a towel or other object as described/shown in the video. Workout 1 Doing 1 minute of the couch stretch is excellent before doing the Bulgarian split squat. 3-5 Rounds of: 5-1 O Bulgarian split squats. If you struggle with this exercise, continue practicing the split squat from module 1. Up to a 1 minute full hollow hold/rock. If this is too difficult, try the other variations in the video or do the hollow tuck from module Ring/TRX rows. If you don't have access to these items, do a bent row or reverse band pull. Page 26 I The Forever Fix Exercise Manual Phase II

27 Module 7 Workouts Workout 2 Do 1 minute of the helicopter stretch. 3 Rounds of: 15 Banded punches on each side. Hold each rep for 1-2 seconds at the end-range. 15 Ring rows. Then a 12 minute circuit of: 5 Bulgarian split squats on each side. 10 Ring rows. 30 Second hollow hold. Workout 3 Spend 20 minutes building up to a moderately heavy set of 5 reps of: Bulgarian split squats. Use a dumbbell or barbell and add weight. Maintain your core brace. If the weight causes you to lose form, practice reps without weight. Then 3 rounds of: Ring rows at an easy to moderate difficulty. Up to a 90 second hollow hold or rock. Again, choose an easier core exercise as needed. Page 27 I The Forever Fix Exercise Manual Phase II

28 Module 7 Workouts All Inclusive Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -1 O reps of each. Workout 1 Muscle fatigue is normal. Change the reps accordingly! 3-5 Rounds of: 1 O Split squats on each side. Optional: add weight. Up to 15 push-ups. 5-1 O Bulgarian split squats on each side. 15 Reverse band fly. 15 Ring rows. 2 Minutes lacrosse glute/piriformis/tfl muscle. 2 Minutes lacrosse levator/trap. 2-4 Minutes foam roll legs. Page 28 I The Forever Fix Exercise Manual Phase II

29 Module 7 Workouts Workout 2 5 Rounds of: 10 Squats at a tempo of Light to moderate weight. If form breaks at all, reduce weight or get rid of it altogether. Modify depth and lifts as needed. 2-5 Breaths with the banded bicycle. Then, an ascending ladder for 6 minutes of: 1 Burpee. 1 Air squat. No weight, no bands, no designated tempo. Modify depth and heel height as needed to maintain a neutral spine. 2 Burpees. 2 Air squats. 3 Burpees. 3 Air squats. Etc. until 6 minutes is up! 1-2 Minutes of QL door stretch on each side. 1-2 Minutes of banded hip flexor stretch on each side. Workout 3 Complete 2 rounds of: 40 Helicopter twists (left and right is 1 rep). 15 Active thoracic rotations on each side. 10 Banded punch on each side with a 2 second hold each rep. 30 Seconds of heavy banded anti-rotation on each side. Then, 3 rounds of: 15 Deadlifts. Light to moderate weight. Remember, ego! 10 Push-ups. 5 Ring rows with a 4 second hold and as slow of a descent as possible. 1 Minute spinning slow bear crawl. Page 29 I The Forever Fix Exercise Manual Phase II

30 Module 7 Workouts Workout 4 The second part of this workout may be a very advanced for some of you. Scale as needed or skip the second part of this workout. 3-5 Rounds of: 1 O Alternating side lunges with feet flat and parallel. Optional: add weight in the goblet position Sumo dead lifts with light to moderate weight. Again, although this is a powerful movement, be smart. Then, complete 1 round of the following workout as fast as possible without compromising form: There are many more repetitions in this workout than you are used to seeing in this program. Choose a number of reps that is representative of your level of fitness. If you are still a beginner, choose 15 repetitions for all 7 exercises. If you are a seasoned athlete, try the 30 repetitions for all 7 exercises. You must complete all of the box jumps before moving onto the push-ups. You must complete all the push-ups before moving onto the alternating step-ups. Break these big sets into smaller sets as needed. I am testing your ability to maintain form while under fatigue. If anything hurts, stop! Box jumps Push-ups Alternating step-ups (no weight) Hollow hold rocks or hollow tuck rocks Squats (no weight) Ring rows at moderate difficulty. Or reverse band flys (choose a medium weighted band) Burpees Minutes of mobilizing any muscle/joint of your choice. Ankles, legs, hip flexors, lower back, upper back, neck, etc. Page 30 I The Forever Fix Exercise Manual Phase II

31 Module 8 Workouts Module 8 Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -10 reps of each. Stretch Time! These are incredible to do on your own time, several times a week if you are lacking in hip internal or external rotation. For the next workout section, add these two exercises to your warm up before each individual workout, and take note of how the movements feel after having done these three exercises. 2 Minutes of the seated groin waddle. 2-3 Rounds of 2-5 reps of both of the standing internal and standing external rotation exercises. Workout 1 Complete 3-5 rounds of: Box squats with a light to moderate weight. Focus on glute engagement. If you find yourself falling forward, lighten the load and focus! If you need to, resort to the glute pops from module 1 of Phase 1 to get control of the glutes before doing this exercise Side plank rotations on the weak side first Single leg jumps on the weak leg first Side plank rotations on the strong side Single leg jumps on the strong side. Page 31 I The Forever Fix Exercise Manual Phase II

32 Module 8 Workouts Workout 2 Active hip internal and external rotation is difficult for a majority of people. Be patient with these exercises even if you can barely rotate the leg in or out. The important part is that you force your body into that range of motion as much as possible without added assistance. Complete 3 rounds of: 5 Groin waddles each way with a 5 second hold. 3-5 Reps of standing active internal rotation on each leg starting with your tighter/weaker side. 3-5 Reps of standing active external rotation on each leg starting with your tighter/weaker side. Then, 10 minute circuit of: 1 O Box squats. 1 O Alternating lateral bounds. 5 Side plank rotations on each side. Workout 3 Thruster and pull-up practice. Both of these movements are advanced and many of you may not be familiar with either of them. The thruster can be done with lightweight dumbbells and is easy to do at home. The pull-up, on the other hand, may be a logistical challenge, not just a physical challenge. If you do not have access to a pull-up bar, substitute the pull-up motion with any of the other pulling motions from this program. Practice 15 minutes of generating hip thrust during the thruster: 5-1 O Thrusters with light weight. Beginner: dumbbells. Advanced: barbell. It is crucial that you maintain proper form during this movement! Rest as needed between sets. Practice 20 minutes of scapular pull-ups and pull-ups: 1-1 O Scapular pull-ups while maintaining the usual braced form. Rest as needed. 1-5 Strict pull-ups. Rest as needed. Page 32 I The Forever Fix Exercise Manual Phase II

33 Module 8 Workouts All Inclusive Workouts Before each workout, complete the MoveU warmup: Core bracing 2 minutes, leg drops 1-2 minutes, inchworms, spidermans, pass-throughs, side lunges, and scapular push-ups -1 O reps of each. Workout 1 Start with: 1 Minutes of couch stretch on each side. 1 Minutes of lacrosse pees on each side. 2 Minutes foam roll upper back. Then, 3 rounds of: 20 Walking lunges. Optional: add weight. 1 O Push-ups. 20 Ring rows. Moderate difficulty angle. 1 O Thrusters. Light weight. Workout 2 Start with: 1 Minutes banded hamstring stretch on each side. 1 Minutes single leg RDL's on left leg. 1 Minutes single leg RDL's on right leg. Then, 3 rounds of: 10 RD L's. Rest as needed. 1 O Dead lifts. Rest as needed. 1 O Sumo dead lifts. Rest as needed. Then, 8 minutes of: 1 O Lateral bounds. 10 Boxjumps. 1 O Burpees. Page 33 I The Forever Fix Exercise Manual Phase II

34 Module 8 Workouts Workout 3 Start with: 4 Minutes of calf and ankle mobility stretches. Complete a 20 minute circuit of: 1 O Box squats light to moderate weight. Up to 1 minute full body hollow hold/rock, or hollow tuck/rock. 1 O Squats at a tempo of Use a light to moderate weight. Up to 2 minutes slow bear crawl in a box shape. Forward, sideways to the right, backward, sideways to the left, repeat. Then, 2 rounds of (base your reps off of the weaker side): Up to 15 single leg jumps on weak side. Up to 15 banded punches on weak side. Up to 15 side plank rotations on weak side. Up to 15 single leg jumps on strong side. Up to 15 banded punches on strong side. Up to 15 side plank rotations on strong side. Workout 4 Start with: Upper back foam roll smash. Then pull-up practice for minutes: 1-1 O Scapular pull-ups, or 1 O banded side scap raise on each side. 1 O Squat W's. 1-1 O Pull-ups, or 1 O reverse band fly with 5 second hold. Then 3 rounds of: 5 Burpees. 1 O Ring rows. 15 Sumo dead lifts at light weight. Page 34 I The Forever Fix Exercise Manual Phase II

35 Module 8 Workouts Workout 5 Start with: 2 Minutes bretzie stretch on each side. Complete 3-5 rounds of: 1 O Bulgarian split squats on each side. 1 O Bent rows. 2-5 Breaths of the banded bicycle on each side. Then, 3-5 rounds of: 5 Squats with a tempo of O Overhead press on each side (or 1 O with a barbell). 5 Sumo deadlifts with a slow, negative descent. Up to 2 minutes QL door stretch on each side. 2 Minutes active thoracic rotation on each side with a 2 second hold for each rep. Workout 6 This is an advanced workout with high repetitions and difficult movements. In order to attempt this, you cannot have had any pain or discomfort for the last few weeks. Complete 2 rounds of the MoveU warmup. Mobilize ankles, foam roll legs, and lacrosse pees, and lacrosse neck for 5 minutes. Then complete the rep scheme of 21,15, 9 of: Thrusters (light to moderate weight). If you are used to this movement then don't do any more than 55 lbs for women and 75 lbs for men. If you are not used to this movement, keep the weight light with two dumbbells. Ring rows. Choose a difficult angle that forces you to break up sets. 21 Thrusters, then 21 ring rows, then 15 thrusters, then 15 rings rows, then 9 thrusters, then 9 rings rows, finish. Page 35 I The Forever Fix Exercise Manual Phase II