Summa Health Training Video Weeks 1 & 2

We recommend 3 days a week during a 2 week period.

1️⃣ Overhead Squat: 3 sets x 15-20 reps 1. Hold the dowel overhead, shoulders fully flexed, elbows locked, grip twice as wide as shoulder width, feet approximately shoulder width and toes pointing forward or slightly out. 2. Start the squat by flexing the hips and knees. Heels remain in contact with the floor at all times. 3. Continue to lower until the crease of the hip is below the top of the knee. Torso remains upright. 4. Return to a standing position by extending hips and knees while the dowel remains overhead. 5. Repeat.

2️⃣ Good Morning: 3 sets x 15-20 reps 1. Place the dowel or resistance in a balanced position on the upper back, above the posterior deltoid at the base of the neck. 2. Place feel shoulder width apart, toes pointed slightly outward 3. Begin by slowly permitting the hips to flex. Glutes should move straight back during descent. Maintain a neutral spine and high elbow position while keeping knees slightly flexed and flat on ground. Pause when approximately parallel with the floor. 4. Raise the dowel by extending hips, keeping back neutral and knees slightly flexed during ascent. Continue till fully extended to the starting position. 5. Repeat.

3️⃣ High Plank: 3 sets x 20-30 seconds 1. Kneel in a prone quadruped position on the floor. Feet hip width apart with arms shoulder width apart fully extended and hands stacked under shoulders and flat on the floor. 2. Move feet back back one at a time allowing the hips and knees to extend so the abdomen and the front of hips rest on the floor. 3. Elevate hips so ankles, hips, shoulders and knees are in a straight line. 4. Isometrically hold the torso in a rigid position with the hands under the shoulders and head in a neutral position. 5. Hold for prescribed time.

Summa Health Training Video Weeks 3 & 4

We recommend 3 days a week during a 2 week period.

1️⃣ Overhead Squat: 3 sets x 15-20 reps 1. Hold the dowel overhead, shoulders fully flexed, elbows locked, grip twice as wide as shoulder width, feet approximately shoulder width and toes pointing forward or slightly out. 2. Start the squat by flexing the hips and knees. Heels remain in contact with the floor at all times. 3. Continue to lower until the crease of the hip is below the top of the knee. Torso remains upright. 4. Return to a standing position by extending hips and knees while the dowel remains overhead. 5. Repeat.

2️⃣ Good Morning: 3 sets x 15-20 reps 1. Place the dowel or resistance in a balanced position on the upper back, above the posterior deltoid at the base of the neck. 2. Place feel shoulder width apart, toes pointed slightly outward 3. Begin by slowly permitting the hips to flex. Glutes should move straight back during descent. Maintain a neutral spine and high elbow position while keeping knees slightly flexed and flat on ground. Pause when approximately parallel with the floor. 4. Raise the dowel by extending hips, keeping back neutral and knees slightly flexed during ascent. Continue till fully extended to the starting position. 5. Repeat.

3️⃣ High Plank: 3 sets x 20-30 seconds 1. Kneel in a prone quadruped position on the floor. Feet hip width apart with arms shoulder width apart fully extended and hands stacked under shoulders and flat on the floor. 2. Move feet back back one at a time allowing the hips and knees to extend so the abdomen and the front of hips rest on the floor. 3. Elevate hips so ankles, hips, shoulders and knees are in a straight line. 4. Isometrically hold the torso in a rigid position with the hands under the shoulders and head in a neutral position. 5. Hold for prescribed time.

Summa Health Training Video Weeks 5 & 6

We recommend 3 days a week during a 2 week period.

Eccentric Split Squat: 3 sets x 5 reps each leg (10 second eccentric)  

  1. Start with feet hip width apart, with one leg step back into a split stance position, toes pointing forward, torso remaining upright, holding resistance in both hands on your sides.
  2. While the torso remains upright, begin the split squat by flexing both knees, slowly lowering for 10 seconds into the split squat until the front thigh is parallel with the ground. Arms should remain straight.
  3. Forcefully push off the floor with both feet by extending knees.
  4. Repeat.

2️⃣ Eccentric Kickstand RDL: 3 sets x 5 reps each leg (10 second eccentric) 

  1. Start with feet hip width apart holding resistance in each hand in front of your thighs with palms facing thighs.
  2. With one leg take a step back, and with the same leg raise your heel off the floor so your toe remains in contact with the ground. Opposite foot remains flat on the floor.
  3. Begin by slowly permitting the hips to flex. Glutes should move straight back during descent and the torso remains neutral. Resistance should remain close to the thigh during the descent.
  4. Pause once resistance reaches just above or below the knee.
  5. Raise torso by extending hips, keeping back neutral and knees slightly flexed during ascent. Continue until fully extended to the starting position.
  6. Repeat.

3️⃣ Mountain Climbers: 3 sets x 30 seconds AMRAP  

  1. Begin in a pushup position, with your weight supported by your hands and toes.
  2. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
  3. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
  4. Repeat in an alternating fashion for prescribed time.