TRIBE with Claire
Week 4. Session 1.
Repeating the program from week 2 session 1.
Hopefully you’ll feel a level of familiarity and can really work into the exercises to get the most out of yourself. 38mins including warm up and cool down.
I hope you enjoy the process and finish feeling strong and proud.
1. Banded squat/curl/press 15 reps FOCUS: On a strong core
WHY? Adding the band to the squat increases lateral glute engagement. Squats are great for leg strength particularly quads, hamstrings and glutes. Also great for mobility and balance. Core engagement throughout and work into the biceps, shoulders and upper back with the curl and press.
2. Side plank and clam with mini band 15 reps ea side FOCUS on keeping a straight line from shoulders to knees.
WHY? Great for core strength and pelvic stability. You’ll work core stabilising muscles particularly oblique abdominals. The clam gets into your lateral glutes.
3. Kneeling push up (with or without miniband) 15 reps FOCUS Start with knees closer to hands to ensure you get all 15 FULL reps
WHY? Full depth push ups are great for shoulder mobility as well as strength. To do them well you’ll also need to engage through your core muscles.
4. Crawl square 30s FOCUS Keep knees close to the floor.
WHY? Great for whole body engagement and coordination. Feel the work in your abs, quads, glutes, calves, shoulder girdle. Tiny muscles in your ankles, hips, feet and wrists are also recruited.
5. Full range (‘American’) DB skiing swing 30 reps FOCUS Swing DBs from overhead to past your sides (DBs separate either side)
WHY? This is a functional full body exercise that strengthens the glutes and hamstrings and tightens the core. It also tones the quads, hips, shoulders and arms. You’ll increase core strength and stability.
6. Static split squat hold with DB upright row 8 reps on each side. FOCUS Hold a position that is only 5cm from the floor, raise DBs only to shoulder height)
WHY? Feel the burn! The low ‘isometric’ split squat hold really gets the work into the muscles, particularly the quads. You’ll need a strong core and great stability. work into the shoulders and upper back during the dumbbell raise.
7. McGill curl 3x10s hold ea side FOCUS Ensure that the lower back doesn’t round. Cradle the head if the neck/abdominal line is too weak
WHY? A great way to practice and reinforce trunk bracing for a safe and happy back. This is a combination of continuous ab tension and minimal motion all whilst maintaining a neutral spine.
8. Prone row 16 reps continuous FOCUS maintain strong core engagement. Have feet wider to help with balance. Row nice and close to the body, elbow grazes side during the pull movement.
WHY: Targets entire upper body and core. The plank part of the movement requires the engagement of deep stabilising muscles in the abs, spine, shoulders and hips. The row and press targets upper back and arms.
9. Plank hold 30s FOCUS push out of the shoulders. Draw the belly button in. Tighten quads and glutes
WHY? Amazing for core strength and posture
10: Table hold FOCUS Push up @ the hips and take the weight into the shoulder.
WHY? Fabulous for glute and core engagement, stability and strength.
Week 4. Session 2.
Breathe and be in the moment today.
Bring the best you have, be kind and be proud.
1. Banded Counterweight Squat Hold 5x10s FOCUS on tall posture, shoulders above the hips. Try not to bend fwd. Move a little fwd with knees
WHY? Excellent for quads, hip flexors and glutes. Also core stabilisers. The low ‘isometric’ hold increases active engagement and time under tension.
2. Leg through exercise 8x each side FOCUS Try to sweep the leg forward and back without touching the ground.
WHY: Great for core rotatory strength. Strength through the stabilising shoulder.
3. Ice-skating arms 40s FOCUS: Punch to shoulder height only. Create stability for the shoulder by standing with a firm base and being string through the core.
WHY? Integrates the CORE with the shoulders.
4. Bird dog hold 30s ea. FOCUS: Keep the tummy vacuumed. Don’t arch at the lower back.
WHY: Excellent for rotary stability. Activates and engages muscles in a functional chain called the posterior oblique sling.
5. Staggered stance DB swing 15 ea FOCUS: Strong through the core. Bum back then thrust the hips forward. Squeeze the front glute.
WHY: Great for functional strength through the glutes, hamstrings and lower back. The staggered stance increases single side glute engagement.
6. Alternate back lunge with dumbbell curl X 24. FOCUS: Arms go either side as you lunge back.
WHY: The back lunge will open up through the hips and work the quads and glutes, dumbbell curl great for coordination and strength in the biceps.
7. Standing 3 way band FOCUS: Keep legs straight. Stay tall
WHY: Excellent for balance and stability. Great for activating and engaging the muscles around the hip.
8. Prone cobra hold 3x20s. FOCUS: Squeeze hard for the 20s straight arms. Head and shoulders low.
WHY: Fantastic for engaging the muscles in the upper back and shoulders. You’ll also feel the muscles all the way up the ‘posterior chain’ firing up.
9. Kneeling contralateral plank hold 20s FOCUS: keep weight over the shoulder. Draw the belly button in.
WHY: Very tricky! You’ll need great engagement throughout to make this work, but what a sense of accomplishment! strong through the core and oblique functional slings (across your body).
10. Single leg glute bridge with band 10 ea. FOCUS: Keep tension on the mini band.
WHY: Ensures you target ALL three glute muscles – especially glute med.