4 week suggested program
This is a *suggested* workout plan to be used througout 4 weeks.
🤸🏼♀️👉🏻The video below is a general warmup sequence. For the most part I included a warmup inside each workout in the program – however I included this here so that you could do a quick stand-alone articular joint warmup, or add it as a warm up to do before any other workout or activity.
It is imperative that you be well warmed up before you do any stretching exercises or ELDOA.
I often describe the importance by comparing the body to a block of clay that you just took out of the refrigerator, and how supple it can get once you warm it up and move it gradually through your hands. It’s not the same type of substance but you get the idea. The blood needs to circulate, muscles need to be pumped up a bit and the body needs to be awake in order for the exercises to be safe and effective.
Week 1
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 |
| ▸ Pre Activity mobilization/warmup (17:48) | ▸ Lower body Joint Warmup (12:49) | ▸ Pre-Activity mobilization/warmup (17:48) | ▸ Lower body Joint warmup (12:49) | ▸ Pre-Activity mobilization/warmup (17:48) |
| ▸ Intro Core Strength Pilates (17:03) | ▸ Intro to TV ELDOA & L5-S1 (5:39) | ▸ Intro Core Strength Pilates (17:03) | ▸ Intro to TV ELDOA & L5-S1 (5:39) | ▸ Intro Core Strength Pilates (17:03) |
| ~40 min total | ~20 min total | ~40 min total | ~20 min total | ~40 min total |
Week 2
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 |
| ▸ Pilates for Breathing (36:53) | ▸ Stretches for Breathing (28:47) | ▸ Posture Pilates (30:16) | ▸ Upper body Posture Exercises (29:41) | ▸ Lower body posture exercises (44:29) |
| ▸ TA awareness (7:11) | ▸ Diaphragm Breathing Awareness (4:53) | ▸ Global ELDOA, spinal torsion & relaxation breathing (11:00) | ▸ TA Awareness (7:11) | ▸ Diaphragm breathing awareness (4:53) |
| ~44 min total | ~35 min total | ~41 min total | ~37 min total | ~50 min total |
Week 3
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 |
| ▸ Super Quick Front/Side/Back Circuit (9:23) | ▸ Pilates for Breathing (36:53) | ▸ Glutes and Pelvis (47:37) | ▸ Posture Pilates (30:16) | ▸ Super Quick Front/Side/Back Circuit (9:53) |
| ▸ Global ELDOA Spinal Torsion & Relaxation Breathing (11:00) | ▸ Feet, ankles and calves (14:55) | ▸ Pelvic Floor Strength and Release (13:22) | ▸ Cool down Stretch and ELDOA (41:00) | |
| ~21 min total | ~52 min total | ~48 min total | ~44 min total | ~51 min total |
Week 4
| DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 |
| ▸ Lower body Joint warmup (12:49) | ▸ Strength Stretch Stamina (29:30) | ▸ Pilates for Balance (40:41) | ▸ Neck and Shoulder Mobility and Stretches (26:72) | ▸ Full body mobilization warmup (19:48) |
| ▸ Lower body Joint warmup (12:49) | ▸ Global ELDOA, spinal torsion and relaxation breathing (11:00) | ▸ Lumbar ELDOA (14:36) | ||
| ~45 min total | ~30 min total | ~41 min total | ~38 min total | ~35 min total |
