Ridgeline Fitness Podcast 8 "Alternating Superman"

Core Fusion

Ridgeline Fitness Podcast 13 "Hamstring Curl"

3 Legged Table (1 minute)

3 minute VIDEO

Got 25 minutes?

Warm-up steady at level 3 incline 3 for 3 minutes at 65% of max
Challenge one at level 12 incline 5 for 1 minute at 75% of max
Steady interval at level 7 incline 3 for 1 minute at 65% of max
Challenge two at level 10 incline 3 for 2 minutes at 85% of max
Steady interval at level 5 incline 5 for 2 minutes at 75% of max
Challenge three at level 8 incline 1 for 3 minutes at 95% of max
Steady interval at level 3 incline 1 for 3 minutes at 75% of max
Challenge three at level 12 incline 5 for 3 minutes at 85% of max
Cool-down steady at level 3 incline 3 for 2 minutes at 65% of max

Be sure to stretch at least 5 minutes after this workout to prevent injuries, avoid tightness, and improve flexibility.

Do this workout 3 times (1 minute at each exercise)

Exercise
Jump Rope (alternating foot) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time.	Sets Reps Weight/ Resistance Tempo Time
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance. 2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. 3. Return to the starting position and repeat the same movement to the other side. 4. Alternate this movement back and forth until the desired repetitions are met.	Sets Reps Weight/ Resistance Tempo Time
Squeeze, Twist and Crunch 1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder. Return to start position and repeat with the other shoulder.	Sets Reps Weight/ Resistance Tempo Time
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.	Sets Reps Weight/ Resistance Tempo Time
High Pull with Band Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position. Keeping the arms straight stand up using your low back and raise your arms above your head. Return to the starting position and repeat.	Sets Reps Weight/ Resistance Tempo Time
SLDL moving backwards 1. Start by keeping your lower back straight and bend forward on your left leg keeping it straight as well. 2. Hold your arms out to the side for balance if needed. Bend forward until a comfortable stretch or range of motion is met. Keeping your other leg straight and out behind you will help with balance as well. 3. Return to the starting position and take a step backwards and repeat with the other leg. 4. Repeat this process back and forth until the desired repetitions are met.	Sets Reps Weight/ Resistance Tempo Time
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions.	Sets Reps Weight/ Resistance Tempo Time
Childs Pose 1. Sit the hips back into the heels and extend the arms forward. Rest the forehead onto the floor. Relax the neck, face and shoulders. 2. Keep the arms stretched and the fingers spread. Take 10 to 15 deep, slow breaths.	Sets Reps Weight/ Resistance Tempo Time
Reclining Hero Pose 1. Begin by sitting in hero pose. Either by sitting on a foam block or on the floor. The knees are a few inches apart and spread the feet about 18 inches apart until they rest beside your hips. Insure that the inner side of each calf touches the outer side of each thigh. 2. Turn the soles of the feet towards the ceiling. Now place the hands behind the body, fingertips facing forward. Only if the quadriceps are flexible slowly lower yourself down onto the elbows. 3. Hold the toes and only if the neck is strong and flexible relax the crown of the head backwards. Remain here for 5 to 10 deep breaths. 4. If there is any strain in the knees raise yourself up to a modified position.	Sets Reps Weight/ Resistance Tempo Time
Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side.	Sets Reps Weight/ Resistance Tempo Time
Intermediate triangle with block 1. Place the right toes facing forward and the left toes at a 45-degree angle. Keep both legs straight. Inhale reach your arms to the side exhale lower the right hand down and lift the left hand up, look up. Lift the right kneecap up, tuck the tailbone under, pull the navel towards the spine and lift the pelvic floor muscles. 2. Keep the weight light on the right hand and keep reaching the left arm up towards the sky opening the chest. Lift the left hip up towards the sky. Lift the right kneecap up to contract the quadricep muscles to protect the knee. Feel as though the shoulders, hips, legs and head were against a wall. 3. Externally rotate both the legs to open the groin muscles. Push evenly down through all four corners of the feet to energize the pose. Feel the body extending in five different directions, down through the feet, reaching out through the arms and extending through the crown.