THRIVE Foam + Aerobic + Flex Workout

by Dr. Vonda Wright

Aerobics, foam-rolling, and flexibility training work cohesively to help you get fitter and reach your goals. Do the foam-rolling and flexibility moves as directed.

 

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THRIVE Foam + Aerobic + Flex Workout
by Dr. Vonda Wright
24 EXERCISES
Hips-circles-2
Hip Circles
10 circles per hip
Inchworm-2
Inchworm
10 cycles
High-knee-to-chest-lunge-1
High Knee To Chest Lunge
5 per leg
Toe-heel-walks
Toe And Heel Walks
20 yards toes/ 20 yards heel
Skipping
Skipping
20 yards/walk back to start x 5
Trunk-rotations
Trunk Rotations
10 complete circles
Hips-swings-3
Hip Swings Front/back/side-to-side
10 front/back-10 side/side
Airplane
Airplane
hold pose 5 seconds and repeat x 5
Carioca-side-shuffle
Carioca/side Shuffle
10 reps
Foam-rolling-buttocks
Foam-rolling Buttocks
10 rolls back and forth over muscle group
Foam-rolling-itb
Foam-rolling IT Band
10 rolls back and forth over muscle group
Foam-rolling-quadriceps
Foam-rolling Quadriceps
10 rolls back and forth over muscle group
Foam-rolling-hamstrings
Foam-rolling Hamstrings
10 rolls back and forth over muscle group
Foam-rolling-calves
Foam-rolling Calves
10 rolls back and forth over muscle group
Thrive-aerobics-exercise
THRIVE Aerobics
50 minutes
Neck-rom1
Neck Range Of Motion
hold each stretch for 30 seconds without bouncing
Trapezius-stretch
Trapezius Stretch
hold each stretch for 30 seconds without bouncing
Posterior-shoulder-stretch
Posterior Shoulder Stretch
hold each stretch for 30 seconds without bouncing
Triceps-stretch
Triceps Stretch
hold each stretch for 30 seconds without bouncing
Buttocks-stretch
Buttocks Stretch
hold each stretch for 30 seconds without bouncing
Hip-flexor-spider-stretch-2
Hip Flexor Spider Stretch
hold each stretch for 30 seconds without bouncing
Hamstring-stretch-1
Hamstring Stretch
hold each stretch for 30 seconds without bouncing
Quadricep-stretch
Quadriceps Stretch
hold each stretch for 30 seconds without bouncing
Calves-stretch
Calves Stretch
hold each stretch for 30 seconds without bouncing
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