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Category: The Five

The July Five Exercises


Your July Five exercises:

  • Pelvic Clock
  • Bird Dog
  • Farmer’s Carry
  • Med Ball Push Up
  • Chest Stretch

Click here to watch the July Five video.

The order of these exercises is based on my trademarked R.O.S.S. protocol (Release, Organize, Strengthen and then Stretch) for pain free, economical movement.

Do this as a standalone strength and mobility workout by watching the video and following along with me or use this 9 minute series as a warmup prior to your next hike, bike, or swim.

To get the most out of these exercises please listen carefully to my cueing (especially while doing pelvic clock and bird dog).

I’m super excited to share this month’s farmer’s carry exercise with you!

I have some friends who are literal farmers and the husband recently told me a story about how he was proud of his wife. They were at a feed store and the employee thought the bag of feed they bought was too heavy for him to roll out to the truck using a hand cart. My friend’s bad ass, farm strong wife took one look at the 50lb bag, hoisted it over her shoulder and carried it out into the parking lot.


While you may not be working on a farm, or doing heavy manual labor this summer, let me ask you this – how much does your suitcase weigh? Or your dog? If they pack the box heavy at Costco, would you feel confident lifting it out of the cart and into your trunk?

Do you have the shoulder, back, core, and leg strength to pick up and carry a heavy thing?

Could your core stabilize you enough to carry a heavy thing in one hand only?

If the answer is no, join us for our Wednesday 6 pm Pilates class on Zoom. We’re combining traditional Pilates exercises with these shoulder and core strength moves.

 

None of these exercises should hurt. YOU are in charge of taking good care of you. If you feel pain, stop immediately. Please see your medical professional prior to beginning a new exercise program.

The March Five – hip circles, swimming, hamstring curl, chest press and hamstring stretch

This month we’re using a Swiss ball (or sliders), medium heavy weights, and a band. Grab your gear and do with me today!

March Five exercises:

  • Hip Circles
  • Swimming
  • Hamstring Curl
  • Chest Press
  • Hamstring Stretch

Use this 7 minute strength and mobility routine to improve hip mobility, core stability, leg strength, chest strength, and stretch your hamstrings.

This series follows my trademarked R.O.S.S. protocol – Release, Organize, Strengthen, and Stretch for efficient movement and injury prevention.

We start with a slow, Somatics style Hip circle, the “Release” part of our R.O.S.S. protocol. Notice how smooth or sticky this feels. Your goal is to make this easy and listen to your body. No forcing, no pushing, just allowing.

Swimming is our “Organization” move. Think of getting longer as you do this move, reaching out through the top of your head, your tail, and your arms and legs. Please pay close attention to your neck, and low back. If anything starts to feel uncomfortable, or painful, stop, go slower or smaller and see if you can find YOUR pain free range for today.

Ball Hamstring Curl is your first “Strength” move. I’m showing this move on a Swiss ball. You could also rest your heels on sliders, paper plates, or towels on the floor. While we target hamstrings, this is truly a whole body exercise. Keep one long straight line from your shoulder, hip, and knee as you bend your knees and drag your feet towards you.

Chest Press strengthens your chest and shoulders. Listen carefully to my cues about your arm and shoulder position. You should feel wide and stable across your shoulders and upper back. Control your weights on the way down rather than just letting them drop.

Lastly we have Hamstring stretch. Stretching is the last “S” in our R.O.S.S. series. Almost everyone I work with suffers from tight hamstrings. Earlier we worked to strengthen these muscles, now we get to stretch them. Please stop at the point where you feel slight resistance, not pain.

So how do YOU use this program?

  1. Take yourself thorough this program with me right now following along with me on the video (7 minutes).
  2. Do this series as a warm up before your next walk, or fitness class.
  3. Do this video 2-3 days a week as a stand alone strength workout. Spend about a minute doing hip circles and swimming, then pause the video and do 2-3 sets of 8-10 reps of your hamstring curl and chest press. Then start the video back up and spend one minute stretching your hamstrings.

Want to do these moves live with our group of friendly, silly people (and dogs)? Join our Saturday 10 am Barre class on Zoom!

YOU are in charge of you. Please listen to your body and only do the things that make you feel really good. Please see your medical professional prior to starting a new exercise program.

The Sepember Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s swimming) you could do every day.

  • Squat / Sidekick
  • Swimming
  • Plank Row
  • Corkscrew
  • Camel

These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you right now.

Squat Side Kick

Swimming

Plank Row

Corkscrew

Camel

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club!

Join a class

Schedule a 1:1 with Anne

The August Five Exercises

 

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility.

My hope is that you will go through these on your own, or with me three times a week.

The August Five:

  • Cossack Squat
  • Tree pose
  • Bicep Curl
  • Overhead Press
  • Hamstring Curl
Cossack Squat

 

Tree and Bicep Curl

 

Tree and Overhead Press

 

Hamstring Curl

The above photos and video are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. YOU are in charge of deciding if these are suitable for you to do right now.

Need one on one support? Give me a call and we can meet on Zoom or in person. (503) 705-4762

If you’d like more detailed information on these exercises, click one of the links below:

Join Fluid’s Fit Club!

Join a class

Schedule a 1:1 with Anne

The July Five

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me 2-3 times a week.

Some moves (like this month’s washrag) you could do every day.

  • Washrag
  • Side Plank
  • Split Squat
  • Medicine Ball Push Up
  • Get Up

Please use your best judgment as to how suitable these are for you right now.

Washrag

Side Plank

Split Squat

Medicine Ball Pushup

Get Up

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.