Welcome to Week Eight of The Chrysalis Method:

Movements: Week 8

During week 8, you will have 8 lower body exercise videos to complete on 3 days during this week. If you’ve been cleared for upper body, make sure to add that video into your routine as well (so you may have a total of 13 exercises/movements which vary based on which level you’re at).

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Keep in mind that even though it sounds like a lot these routines should only take a total of 30 minutes (or 45 minutes with the addition of the upper body video). It’s so important that you find 30-45 minutes at least 3x/week to dedicate for yourself. And if you have time on the same or opposite days, perform 25-30 minutes of endurance training as well (always resting 1-2 days each week).

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Endurance Training:  Try to keep your endurance training at a moderate intensity (75% HRM if you’re keeping track) for 30 minutes 4 times this week.

Keep your intensity the same as week 7 with variations in cardio activities. Don’t do the same activity. Add variation so your muscles are continuously changing and not getting bored. (Speed walking, light jog, biking, elliptical, Stairmaster, light Zumba, light aerobics)

 

Exercises: 

     1. Hamstring Curls on Floor with Large Ball
       o   10 reps 
       o   3 sets total

Laying on the floor with the Large ball at your ankles and knees bent to 90 degrees, extend your legs out keeping your heels pressed into the ball and then draw them towards your butt. Your butt will be lifted off the floor and your hamstrings (muscles on the back of your thighs) are pulling legs in then out for a hamstring curl. Try crossing your arms across your body to protect your pecs and avoid pressing them into the floor.

 

     2. Hip Flexor Stretch
       o  30 second hold each leg 
       o  3 sets total

Kneeling on one knee with the other knee at a 90-degree angle, lean into (forward) the upright knee. This will cause a stretch in the front of the hip of the leg that is on the floor. (Example: if you’re right knee is on the floor and the left foot is planted at a 90-degree angle, you will lean forward causing a stretch in your right hip in the front of your groin.)
Hold this stretch for 30 seconds and switch sides.

Tight hip flexors cause a lot of secondary issues in hips and backs. It’s extremely important that during your recovery we prevent your hip flexors from becoming too tight to prevent back and hip injuries from occurring.

 

     3. Monster Walk with Resistance Loop Around Ankles
       o  ~10 steps each foot (~20 feet total)
       o  3 sets total

Place the loop band around your ankles and bend at the knees keeping your back straight. Step out to the side and forward and you will feel the burn in your outer thighs. Walk the length of the longest room and switch directions.

 

     4. Side Walking with Resistance Band Loop
       o  ~10 steps each direction (~20 feet total)
       o  3 sets total

Place the loop band around your ankles and bend at the knees keeping your back straight. While maintaining this position with the resistance around your ankles, step to the side then together for 10 steps, then repeat to the opposite side. You should feel this in the outer thighs.

 

     5. Single Leg Step-Ups on Step or Stairs
       o  10 reps each leg
       o  3 sets total

Stand in front of a step. Place your hands on hips for stability. Step up onto the step bringing your knee to your tummy/chest bending your knee that is being raised up. Lower yourself back to starting position. Try not to lock the knee that is stabilizing your position, then repeat. Keep your back straight and squeeze your core.

 

     6. Plie Calf Raises
       o  10-20 reps
       o  3 sets total

Stand in a wide stance with toes pointing outward. Squat down as low as you comfortably can trying to get your knees in a 90-degree angle. While holding this plie squat, raise your heels up off the floor then back down. Make sure you engage your core. This will ensure that you are working multiple muscle groups. This takes a lot of balance and stability. If you’re unable to maintain this position, add the large ball between your back and a wall as shown on the video and then perform the squat with heel raises.

 

     7. Standing Chest Stretch with Large Ball
       o  20-30 second hold
       o  Repeat 3 times

With the large ball between your back and the wall, gently outstretch your arms in a T position creating a supported stretch in your chest and spine. Stop when you feel resistance and always stop if you feel pain. A stretch is different than a pain, so it’s important to discuss this with your surgeon or physical therapist for clarification. Hold the stretch for about 20 seconds and then relax your arms at your sides.

 

     8. Cat/Cow Stretch Seated
       o  10 Reps
       o  3 sets total

In the seated position, place your hands behind your head with your elbows bent. You will feel a stretch just in this position. As you inhale, open your chest/elbows as wide as you comfortably can and straighten your back upright with a small arch in your low back. As you exhale, bend your elbows forward toward your head and curl forward at the waist letting all of the available air out of your lungs with a gentle curve in your back. 

Repeat with an inhale, filling up your lungs opening up your chest as much as you’re able to while stretching your chest and then back to the exhale position curling forward into a ball. This should be done slowly and gently. Watch the video for further clarification.

 

Recap of Week 8 Exercises:

• Hamstrings curls on floor with large ball

• Hip flexor stretch

• Monstor walk with resistance band loop

• Sidewalking with resistance band loop

• Single leg step-ups on step

• Plie calf raises

• Standing chest stretch with large ball

• Cat/cow stretch in sitting

• Total of 8 exercises for week 8. Perform all 8 exercises 3 times during week 8 every other day. Perform your endurance training 20-25 minute increments on alternating days from your strengthening exercises.