7-Day Reset – Day 7 – A L T W E L L

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7-Day Reset – Day 7

Posted by Alternative Biologics Admin in Blog

We asked our Ambassador, Celebrity Fitness Trainer Gunnar Peterson to put together some of his favorite do-anywhere exercises that only require a few things: space to spread out, your own body weight and your willingness to break a sweat!

We hope you enjoy Gunnar’s “no-nonsense” training style as much as we do! He even keeps a (new and unused!) toilet in his gym for a constant reminder:

“If you think you can’t squat, ask yourself, do you go to the bathroom everyday?”

Now let’s get moving!

#1 PUSH-UP WITH T-RAISE

  1. Perform a standard push-up.
  2. At the top of the movement, lift one hand up and raise it, arm extended, behind your back as if swinging through on a tennis backhand.
  3. Place it back on the floor, perform another push-up and repeat the rotation with the other hand.

There are no promises that this will help you in your Wimbledon quest. Try 3 sets of 5 on each side.

Push-Up with T-Raise_A

#2 SUPERMANS

  1. Lie face down on the floor with arms extended in front of you and legs extended behind you about shoulder width apart.
  2. Simultaneously raise your arms and legs trying to leave as little of your body in contact with the ground as possible.
  3. Hold for a beat at the top, lower, lightly touch the ground and repeat.

You can yell "Supermaaaaaan' if you would like. Try 3 sets of 8.

Superman_A
Superman_B

#3 CLOCK LUNGES

  1. You are standing in the middle of an imaginary clock face, facing the (also imaginary) 12.
  2. Lunge to that 12 with your right leg.
  3. Lower yourself into the lunge and then push back to your start position.
  4. Now lunge (still with your right leg) to the 1.
  5. Return to the start position. Then to the 2,3,4,5,6.
  6. Now, with your left leg, lunge to the 12. Then 11, 10, 9, 8, 7, 6.

You can start again from the 6-12 if you want the added work. You know I think that's a great idea…

Clock Lunge A
Clock Lunge B
Clock Lunge C

#4 SIDE BRIDGE TO STARFISH

  1. Position yourself in a side plank on your forearm.
  2. Feet stacked on top of each other.
  3. Keep yourself in a relatively straight line from head, hips, heels (the 3 H's).
  4. Lower your hips until they lightly touch the floor. Bridge back up to the starting position.
  5. NOW, raise the top leg and top arm.

Looks like a starfish, right? You're welcome. Lower slowly and repeat. Try 3 sets of 8 on each side.

Side Bridge to Starfish A
Side Bridge to Starfish B
Side Bridge to Starfish C

#5 SHOOT THROUGH

  1. Get in a bear stance. Think all fours, not too far apart, defensive lineman style.
  2. Lift your right hand up to make way for your left leg.
  3. Push your left leg through that new opening
  4. Rotate your hips 90 degrees
  5. Extend that left leg with the toe up until the heel touches the ground and your left glute GRAZES the ground.
  6. Return to your starting position and repeat to the opposite side.

Didn't know you were that smooth did you? Try 3 sets of 8.

 

Shoot Through A
Shoot Through A

THESE LAST TWO EXERCISES REQUIRE SOME FORM OF WEIGHT OR RESISTANCE

 

#6 ALTERNATING SQUAT-DEADLIFT

  1. Standing with feet about shoulder width apart, holding some form of additional resistance held at your sides, squat down as if you were going to use the restroom.
  2. Return to your starting position. Now position the resistance in front of your shins and hinge at your hips with a SLIGHT bend in your knees and lower the weight to your instep.
  3. Return to your starting position. Note that the first movement (the squat) involves bending at the knees and lowering the hips and butt (think restroom cue), and the second movement (the deadlift) involves bending from the waist (hip hinge).

Repeat in the alternating pattern. Try 3 sets of 10.

Alternating Squat-Deadlift A
Alternating Squat-Deadlift B
Alternating Squat-Deadlift C
Alternating Squat-Deadlift D

#7 OVERHEAD WALK

This one is pretty simple.

  1. Raise your hands overhead and walk.
  2. Hopefully you will add weight to this (it can be a dumbbell, kettlebell, water bottles, medball, small but willing pet, soup cans etc).
  3. Take steps relatively quickly and focus on your posture.

From a core standpoint this will light you up and clearly the beneficial transfer is obvious and immediate. Try 3 sets of 10-12 steps.

Overhead Walk A
Overhead Walk B

DON'T FORGET TO STRETCH AFTER YOU'VE COMPLETED YOUR WORKOUT!