Suzanne’s Home Movement Practice:

  • Total of 2 days of homework (1 of each below)

  • To avoid back-to-back days, if you do the “A” session on Thursday, wait until Saturday to do the “B” session (not Sunday since our sessions are Mondays)

    • Any form of walking, grapevine, and/or backward walking: 5min

    • Up & downs:

      • 4x to seated

      • 4x to chest

      • 4x to back

    • 2 rounds (complete all before repeating):

    • 2 rounds (complete both before repeating):

      • Walk: 1-3min

      • Side lying external rotation + Powell raise: no weight or small water bottle x 10 each

      • Single-leg touchdown squat: 2-3” x 10 each

      • Dumbbell half deadlift + overhead press*: 3lbs DB’s x 8
        *        Hinge primarily from hips to bring weights to knee height, then lift overhead

    • Backward walking: 3-5min

    • Up & downs: 5x to chest

    • 2 rounds (complete all before repeating):

      • Frog stretch: 1-2min (explore any angles that feel best to stretch)

      • Fire hydrant: 15-25sec hold per leg

      • Figure-4 rotations: 5x per side + 30sec stretch on last rep per side

      • Seated softening release w/ legs crossed: ~1min

      • Countertop push-ups: 10x (slow tempo)