Use a thick cushion under the knees for the Isometric Nordic Curl. Make sure to use a stick or
chair for assistance if need be.
1-2 Rounds of:
● 10 360 Breaths into the chest and diaphragm while doing shoulder circles.
● 10 Pelvic Tilts.
● 10 Foot Grips. Spread the toes and focus on “shortening” the foot by activating the
muscles under the feet.
● 10 Knee CARs on each side. Make sure to do both directions. (5 in one direction, 5 in
the other)
● 10 Ankle Circles on each side. Make sure to do both directions.
3-4 Rounds of:
● 10-15 Hip Hinges with or without a stick on the back. Make sure to get a big stretch in
your hamstrings at the bottom of the hinge to warm up for the Nordic Curls.
● 10 Alternating Hip Switches
● 5 Isometric Nordic Curls. Hold for 5-30 seconds with your feet locked under the couch or
other object. Lean forward slightly. Keep your pelvis tucked, ribs pulled in, blades
scooped, and head reaching upward. If you cramp at all, stretch or massage each
hamstring for a minute or so. Again, cramping is a normal response here and will reduce
with practice.
1-2 Rounds of:
● 10-second Isometric Neck Holds in all directions. Forward, Backward, Lateral Bend each
way, rotation.
Use a thick cushion under the knee for the Isometric Reverse Nordic Curl. Make sure to use a
stick or chair for assistance if need be.
1-2 Rounds of:
● 10 Pelvic Tilts. Focus on breathing 360 in the chest and diaphragm.
● 10 Knee CARs
● A 10-30 second Wrist Isometric hold with your wrists in the flexed and extended position.
● 5 Shoulder Circles in each direction
● 5 Scapular Scoops on each side
3-4 Rounds of:
● 5-15 Bridges (neutral spine). Tuck the pelvis at the top to make sure that the glutes and
quads are doing the work.
● 2-15 Scapular Pushups
● 5 Reverse Isometric Nordic Curl with a 5-30 second hold. Lean backward slightly. Keep
your pelvis tucked, ribs pulled in, blades scooped, and head reaching upward. If you
cramp at all, stretch or massage each quadricep for a minute or so. Again, cramping is a
normal response here and will reduce with practice.
1-2 Rounds of:
● 5-10-second Neck Isometric holds with your head bent at different angles. Spend about
1-2 minutes exploring various angles and holding them for 5-10 seconds. Move your
head into a position, then keep it there as you resist against your hand. There are
dozens of combinations that you can do here.
1-2 Rounds of:
● 10 Pelvic Tilts
● 10 Shoulder Circles
● 10 Hip Switches
● 10 Elbow CARs on each side. SLOWLY! Try to rotate your arm as much as possible
here.
● 20 Foot Grips
3-6 Rounds of:
● 5 SLOW Ankle Circles in each direction on each side. Really reach for each angle that
your ankle can move into.
● 10-20 Hip Hinges
● 10-20 Rolling Bridges
● 10 Hip Hikes on each side
- Less intensive movements. If you haven’t this week, today is the day to
go for a walk, bike ride, hike, swim, etc. Use your best judgment about how you are feeling to
determine if your body needs a break altogether.
● 10 Shoulder Circles in each direction.
● 5 Shoulder Scoops on each side.
● 10 Pelvic Tilts.
● 6 Elbow CARs on each side. Alternate directions.
● 6 Knee CARs on each side. Alternate directions.
● 6 Ankle Circles on each side. Alternate directions.
● 10-second Neck Isometric Holds
Use a thick cushion under the knees for both the Isometric Nordic Curl and the Isometric
Reverse Nordic Curl. Make sure to use a stick or chair for assistance if need be.
1-2 Rounds of:
● 10 Pelvic Tilts breathing 360
● 10 Rolling Bridge
● 5 Knee CARs on each side
● 5 Shoulder Scoops on each side
● 5-15 Scapular Pushups breathing 360
2-3 Rounds of:
● 1 Knee CAR on each side
● 10 Hip Hinges. Look for that hamstring stretch to warm up for the next exercise.
● 5 Isometric Nordic Curls holding for 5-30 seconds each rep. Lock your feet under your
couch or other objects. Again, massage the hamstrings if you find that they are
cramping.
2-3 Rounds of:
1 Knee CAR on each side
10 Bridges (neutral spine)
5 Isometric Reverse Nordic Curls holding for 5-30 seconds each rep. Again, massage
the quadriceps if you find that they are cramping.
1-2 Rounds of:
● A 10-30 second Wrist Isometric hold with your wrists in the flexed and extended position.
● 10 Pelvic TIlts
● 10 Foot Grips
● 5 Shoulder Scoops on each side
For 15-30 minutes, complete this circuit of:
● 5-15 Scapular Pushups.
● 2 Elbow CARs on each side.
● 10 Scapular Scoops on each side.
● 10 Hip Hikes on each side.
● 20 alternating Hip Switches. Slow and controlled, focusing on hitting your end-range of
motion. Rotate one leg and try to keep the other down, then follow through when your
motion stops.
1-2 Rounds of:
● 10 Pelvic Tilts
● 5 Scapular Scoops on each side
● 2 Elbow CARs on each side
● 2 Ankle Circles on each side.
● 10 Foot Grips. Shorten the arch of the foot. Pull the forefoot back toward the heel. Pull
the heel toward the forefoot. Shorten the distance between the two.
3-6 Rounds of:
● 20 alternating Hip Switches. Fluid movement, not focusing on your end-range.
● 5 Knee CARs on each side
● 5-10-second Neck Isometric holds with your head bent at different angles. Spend about
1-minute exploring various angles and holding them for 5-10 seconds. Move your head
into a position, then keep it there as you resist against your hand. There are dozens of
combinations that you can do here.
● 10-20 Bridges
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Unit of Nenapu Groups
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