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LAURA SIFUENTEZ TRAINING

Move Better. Feel Better. Live Fully.

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Mindy Mervis
Exercise Program

Goals This Week..

1.decompression routine

Decompression Routine-

Feet proprioception and grounding

01:33

Shoulder movement

01:34

lymph massage - hip flexors and pecs

02:02

legs on the wall workout- breathing

04:27

eye palming reset

01:53

Neck Massage

https://www.youtube.com/playlist?list=PL9JfvgVKpge2CYnuzvPAVv9wwzix7MZNi

Morning Routine- do before you look at you phone or computer

eye exercises convergence

04:22

After Driving Routine

https://www.youtube.com/playlist?list=PL9JfvgVKpge16JBZ8Sbr1ZMHWRBGyq9mD

Hip mobility sequence

03:46

Positive torsion gps

01:02

Quad stretches - all fibers

04:11

Talus normalization and front of thigh stretch

01:16

Quad strength lying down- turned out

01:02

Pec minor stretch

03:17

Hip flexor reinforcement

02:23

C6/C7 ELDOA

01:21

Routine #1

Shoulder twists into delt meds into serratus push ups

04:23

Good mornings crossed legs

02:39

upper back extensors

01:10

back extensors reinforcement

01:05

Serratus push ups

00:43

Talus normalization and front of thigh stretch

01:16

Lower abs obliques

01:09

Squat- focus on lower back and pelvis alignment

02:35

https://www.youtube.com/playlist?list=PL9JfvgVKpge0vGQ4F-MA6SZZPrGDU7uwJ

Routine #2

https://www.youtube.com/playlist?list=PL9JfvgVKpge0S-jlFSBi6WnY5VZgKxVEZ

lymph massage - hip flexors and pecs

02:02

Towel feet exercise

01:19

Foot proprioception progression 1

02:06

Hip flexor reinforcement

02:23

Upper abs obliques

02:22

pilates side kicks with a twist

01:55

piriformis reinforcment

01:06

Negative torsion stretch

01:37

Circulatory Routine

https://www.youtube.com/playlist?list=PL9JfvgVKpge0ReNQNdWCh9_cifppl0Idu

Quad stretches - all fibers

04:11

Quad strength lying down turning in

01:12

Quad strength lying down- turned out

01:02

hip flexors- circulatory

02:10

Hamstrings- semitendinosis- circulatory

02:34

circulatory routine #2-

12:49

Circulatory- feet flexors, and extensors and soleous

09:13

Pilates Equipment

https://www.youtube.com/playlist?list=PL9JfvgVKpge0VhrfHkgDU7VRaNfZ5X9v_

Push through bar with twist at the end

04:36

Mermaid on the wunda chair

01:24

Reformer foot work

02:25

Swan on reformer-

01:37

Barrel Back extensor strength

04:05

Pull straps no reformer

01:46

Legs up the wall routine

This routine is great for helping the blood flow back to your heart and will help relax your upper body and hip.

legs on the wall workout- breathing

04:27

legs on the wall workout- neck proprioception and stretching

02:16

legs on the wall workout- neck movements

03:40

legs on the wall workout - spine and shoulder movements

02:15

https://www.youtube.com/playlist?list=PL9JfvgVKpge1koPgH0o0CdE3eMtY4K-v0

Gym Workout

Face and base of skull massage - until your nervous system calms

2. Elliptical

find base line ( do not push yourself past your base line)
focus brain on breathing and finding something to look at

Goals 2024

Incorporate Gym workouts into weekly exercise

(more global movement and more intense workouts )

change how you do intense workouts- don't need to be in " go mode" for it to be intense
work on organization of your body
keep working on regulating your nervous system throughout your day- balance out fight or flight with rest and digest
- take breathing and observation breaks
- decompression routine at the end of every day

Posture Notes

focus your eyes when working out.
lift phone up to height of eyes when your looking at it.

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