Welcome to DAY 2

Functional HIIT Workout of the Day:

• Lunge Jumps
• Dive Bombers
• Lateral Bounds
• Single Leg Airplane

Core Stability of the Day:

• Supine Table Top Progressions

Today is all about stability!! Each exercise throughout the functional HIIT workout will test your strength and control through the movements. Each lower body exercise will require increased used of smaller stabilizing muscles that we don’t typically train on a daily basis, but are largely important in balance and overall injury prevention.

Dive Bombers are an overall great exercise for the upper body.  As you lower, your chest and triceps will be activating and then as you extend, it requires your lower and middle trapezius as well as serratus anterior as you press back to the start of downdog. This overall upper body exercise will increase stability along the shoulder blades to increase strength and protect those shoulders!

For each exercise, remember to find your own personal starting point. Modify and progress as needed. Injury CAN happen when we load sooner than our body can tolerate. Do you feel tightness, restriction, pain? Remember each sensation. If there is pain, back off the exercise or move slower. If there is restriction or tightness, come back to this exercise. Make a mental note and keep this exercise in your back pocket. It will probably be handy even after the challenge is over!

Be on the look out for the verbal 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 mobility flow, HIIT 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!