This week will start to separate exercises into 2 categories
NEW MOVEMENTS WILL BE IN BOLD
One will be easy light movements that you should do daily
These should not be incredibly challenging, and are meant to lightly stretch or activate different areas
They are meant to be very comfortable and should not take much effort
I have a sequence like this that I do each night before I go to bed while watching TV
It should not take more then 5-10 minutes and can be done all together a couple times a day
Parts of it can be done multiple times per day
Goal is 5-15 reps of each movement
The other will be your strength circuits
This is meant to challenge you
This sequence should be done everyother day, 1x/day
Your goal is to get tired
You can go through the circuit 1-2x depending on how you feel
The goal is to get fatigue or muscle burn without pain
If you start to feel any significant pain, that is the cue to stop
With this section I like to emphasize a couple things
Any movement I give you can be made easier or harder by manipulating a few variables
Those are the amount of resistance if there is a weight/resistance involved, the speed in which you do it (slow and controlled…slower the better), and the amount of range of motion you go through (this is the most common that gets people into trouble)
If you have pain, do the movement slower, decrease the resistance if possible, or go through less motion….or don’t go through motion at all and do an isometric hold
Example: Squat
less resistance of holding weight, go very slowly, find the point of pain and remain short of it with shallow motion or do and isometric hold in th shallow squat for time without moving
Goal is 8-20 reps of each movement or if you would rather do it for time, 30-90sec going through the motion without counting
