Welcome to DAY 3

Functional HIIT Workout of the Day: 

• Slider Mountain Climbers
• Slider Hamstring Curls
• Slider Jog
• Slider Plank Open/Close

Core Stability Workout of the Day

• Quadruped Compression
• Plank Compression
• Inch Worms 

We get to clean the floor today! So grab some towels or sliders and tile or wood surface to slide on! Slider exercises are great because they increase core activity with the unstable surface. Sliders will increase the complexity and difficulty of the exercises without adding weight or equipment. This workout will fire up the entire body!

Today’s core workout taps into compression! Compressin requires flexion of the spine. Because guess what… it is SAFE to flex through the spine! And necessary to allow the body to feel safe and functional through all spinal movement.

BONUS! If you’ve ever been interested in learning press handstands, crow pose or any inversions in yoga, this compression work will be very important to build up!

The warm-up for today is very important for healthy wrists. I would highly recommend spending more than the first 30 seconds on this and spend about 2 minutes prior to the workout or even adding it in between the HIIT and CORE today. Remember, if you need to back off the wrists a bit, hold onto dumbbells or fold up the mat so your palms are on the mat and the fingers hang off so you can take more pressure off the hands!

Be on the look out for verbal and visual cues, as well as modications and progressions throughout the workout! Remember, it is ALWAYS best to listen to your OWN body’s needs. The intention is function. So, let’s make this body as functional as possible and MOVE!

Don’t Forget To Check In!

• Snap a photo or video of what came up for you throughout today! (ex: photo or video of the functional HIIT or CORE workout or just any photo discussing something that came up for you throughout the workout)
• Upload it to Instagram (for prizes)
• Tag (and follow!) @docjenfit and @theoptimalbody and use #move2improve and #docjenfit (make sure your profile is public so I can see it!)
• Keep an eye out for tomorrow’s video!

Don’t forget to follow me on Instagram & Facebook to keep up with all things mobility, pain and injury!