Week 1.

• Movement 1 dynamic / Isometric / Movement goes back to being dynamic
• 1 minute body weight squats / 1 minute wall sit / 1 minute body weight squats
• 45 seconds of push ups / 45 seconds hold pushup at the top / 45 seconds of pushups
• 30 second hollow hold / 30 second rest in savasana (click for help) (Links to an external site.) / 30 second hollow hold

Repeat three times. If you need a tutorial, this was the video I worked off and extended to make more challenging. (Links to an external site.)

DISCUSS: Set a goal for how long you want to complete this exercise. Did you hit your goal or did you need more or less time? If you would like to share, how long did it take you to complete this exercise? Pay attention how you felt in the first movement vs. the isometric and how you felt going back to the full range of motion movement. Reflect on how ambitious you were at the first round vs. the third. At what point did you begin to feel fatigued, and what did you do in order to continue? Do you prefer movements that are more isometric or full range of motion?

Week 2.

Please write out a workout for yourself. It can be total body, upper, lower, core, etc. The only thing I am looking for is having an equal number of dynamic and isometric exercises.

• Your assignment this week is to submit your 25 minute workout (it can be more). Please include descriptive writing, pictures or videos of what the movements are and try your best to describe which specific muscles your are trying to activate. Remember your goal is to complete your exercises in 25 minutes. If you need to add more to hit that time, go for it. If you run over time, please document it.
• Reflect on which movements challenged you most or that you needed something more challenging in. Mention which specific muscles/groups you felt both during your exercises and within the next 24-48 hours.

week 3.

• Your assignment this week is to submit your 20 minute core workout (it can be more). Please include descriptive writing, pictures or videos of what the movements are and try your best to describe which specific muscles your are trying to activate. In addition, you must have an equal amount of movements that are both prone, supine (Links to an external site.) and standing. Remember your goal is to complete your exercises in 20 minutes. If you need to add more to hit that time, go for it. If you run over time, please document it.
• Reflect on which movements challenged you most or that you needed something more challenging in. Mention which specific muscles/groups you felt both during your exercises and within the next 24-48 hours.

Reminder: Shoulders down and back; heels under squared hips; inhale and exhale; maintain a neutral spine and actively engage muscles with movement. And please, no plain crunches…

• Evaluate and critique peer reviewed literature relevant to the topic. • It is important to integrate your analysis and interpretation of the literature in your literature review. Sections should integrate multiple sources along with your analysis. • Include at least one key table and/or figure from an important study. Don’t forget to include a caption as well as the source from where you obtained this reference. You can also create your own table/figure if you wish to do so. • The table and/or figure should be accompanied by descriptive text (what is the point of the table or figure?). You should refer to it in the text. 5441746

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