Stretch and warm-up
You will want to talk to your doctor or physical therapist before working these movements into your routine.
First, with your feet together, breathe in and raise your arms over your head slowly for a count of four. Slowly exhale for a count of four, lowering your arms to your side. Repeat five times.
Second, stand with your feet shoulder-width apart, and your knees softly bent. Slowly bend at the waist and let your arms hang loosely toward the ground. Don’t worry about touching your toes. Just let your body gently stretch using its weight.
NEVER BOUNCE.
Breathe slowly and deeply for three breaths: ease into the stretch with each exhalation. Slowly straighten back up, keeping your midsection tight and your back straight.
Repeat five times.
Squats
The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together at once. Many of these muscles help power you through daily tasks such as walking, climbing in and out of your truck, bending, or carrying heavy loads. They also help you perform athletic-related activities.
Squats can help boost your job performance, decrease your risk of injury, help lighten the load around your midsection and keep you moving more easily throughout the day. But these are just a few of the benefits.
Week 1
- You will do your max number of squats x two sets/day with a 60-second rest period between. You may do alternative squats for both sets if needed this week. Such as balancing yourself by placing your hands on the top of your seat or your front bumper.
- Perform all plank exercises along with stretching once/day and hold each one for a minimum of 15 seconds. At the end of week 1: check your strength by comparing to the previous week.
Week 2
- You will do your max number of squats x three sets/day with a 60-second rest period between. If you need to do the alternative squats.
- Perform all plank exercises twice/day and hold each one for a minimum of 20 seconds. At the end of week 2: check your strength by comparing to the previous week.
Week 3
- You will do your max number of squats x three sets/day with a 60-second rest period between. If you need to do the alternative squats.
- Perform all plank exercises twice/day and hold each one for a minimum of 25 seconds. At the end of week 3: check your strength by comparing to the previous week.
Week 4
- You will do your max number of squats x four sets/day with a 60-second rest period between. If you need to do the alternative squats.
- Perform all plank exercises twice/day and hold each one for a minimum of 30 seconds. At the end of week 4: check your strength by comparing to the previous week.
Week 5
- You will do your max number of push-ups x five sets/day with a 60-second rest period between. If you need to do the alternative squats.
- Perform all plank exercises twice/day and hold each one for a minimum of 45 seconds. At the end of week 5: check your strength by comparing to the previous week.
Week 6
- It’s the championship week finals. Get in your highest number of reps.
