The Daily EDGE : Thursday, March 26, 2020 - First Two Home Circuits

Good afternoon. It has been great hearing from many of you, and learning about some new things you are incorporating, like daily stretching and yoga. Today I will be continuing with the standard home routine. You want to practice the total routine 2 to 3 days a week; the self massage and stretches should be performed everyday.

Again, I have also started making more personalized plans for each client as well and emailing over, just ask and I will do that for you.

I have located many YouTube videos that do a great job of explaining the individual massages, stretches or exercises. I will also be doing my own videos when necessary.

Stay Strong, Derek

But first, a little humor. Sports commentators doing what ever they can to stay busy. Oh to be a dog right now!

Today we are focusing on the first exercise pair. The Pullovers and Step/Lunge Patterns.

The Floor Pullover is a Level 1 exercise using a dumbell, medicine ball or anything around the house that has weight and is safe to use. This exercise opens the ribcage and focuses on the triceps, upper back, lats and core. Perform 2 to 3 sets (each paired with a Step or Lunge Pattern on pg. 2 of the home workout). 10 to 20 reps.

The Pullover on Stability Ball is the Level 2 pullover exercise. It focuses on everything the Level 1 pullover does with additional emphasis on the glutes, core and stablity. Perform 2 to 3 sets (again pairing with a step/lunge pattern from pg. 2), 10 to 20 reps.

Man…. Felix has a clean kitchen! The Knee Lifts are the Level 1 exercise for the Step/Lunge Patterns. This exercise focuses on balance and stability, while working the glutes, core and foot musculature. Slowly lift your knee as high as possible without dropping your chest (this is why trainer Felix has chosen to put his hands behind his head as an option). Perform 2 to 3 sets (paired with the Pullover exercise), 10 to 20 reps each leg.

The Walking Lunge with rotation is the Level 3 (most advanced) exercise for the Lunge/Step pattern. The focus is on stability and the glutes, quads, hams and core. This coach is doing a great job staying upright and staying postural. Only kneel as far as you can stabilize; if you can’t keep your knees from tracking with your feet you have gone too far down. Perform 2 to 3 sets (Paired with the Pullover exercise), 10 to 20 reps each leg.

This is an easy high protein breakfast (or any time of the day) from MyFitnessPal.