Executive Express Workout

Even though we have an amazing gym with lots of machines, I like to design workouts for executives using just a wall, chair or bench so the exercises may be done anytime any place!

Traveling? NO EXCUSES! All you need is a wall for a total body core alignment tune up!

Kneeling Table Top with WALL

target: strengthen core, total body alignment, stabilize hips (side), stretch hips (front), activate upper back. 

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  • Kneel arms length away from wall. hands under shoulders. Knees under hips.
  • Extend one arm up to shoulder height and press hand into wall while extending opposite leg straight back.
  • Hold 15-30 seconds and switch sides resting as needed. Repeat up to 4 rounds

 

Opposite arm Opposite Leg with Wall

target: strengthen core, stretch upper back, activate upper back, tone arms, release tension wrists, elbows, neck, stabilize hips. 

 

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  • Lye on mat forearms length away from wall.
  • Bring one arm up bent overhead allowing hand to press into wall if body allows. Allow opposite arm to rest on ground close to side extended straight and encouraging shoulder to roll back to press as close to ground as body allows.
  • Relax neck and shoulders and initiate strength from upper back as hand presses into wall.
  • If body allows, bring opposite leg up bent to 90 degrees.
  • Hold 15-30 seconds and switch sides. Rest and stretch as needed.  Repeat up to 4 rounds.

 

Seal Pose with WALL: toe tap, knee tap

target: core, inner thighs, pelvic floor, hips, upper body. 

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  • Lye on mat forearms length away from wall.
  • Bring both arms up to press into wall.
  • Bring both legs up 90 degrees.
  • Bring toes together keeping knees open and squeezing inner thighs. Hold 5-10 seconds.
  • Bring knees together inwardly rotating and continuing to squeeze inner thighs. Hold 5 -10 seconds.
  • Repeat toe tap and knee tap as body allows for 30 seconds to 1 minute.

 

Dolphin Pose with Bench to thread the needle 

target: core, upper back stretch and range of motion, upper back stabilty, spine stretch, hamstring stretch. 

 

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  • Using a bench  allow forearms to press into bench shoulder width apart while encouraging hips up towards ceiling to stretch spine. Hold 13-30 seconds as body allows.
  • Bring one arm down and reach across towards opposite arm ” thread the needle”, stretching the upper back for 3- 5 seconds , then return to forearm position taking a moment to pause before switching to other side.
  • Repeat threading the needle for 30 seconds-1 minute resting and stretching as needed.

 

Remember to listen to your body and consult a fitness professional for form!

S-M-I-L-E !

R : )

 

 

 

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