14 Day Challenge

Hey Synapse community! In our continued care of your health and wellness, we challenge you to 14 days of fitness starting today. Each day will be filled with either strength or mobility training to keep your fitness regime going.

You’ll notice the warmup for each day starts with a very fast version of “Controlled Articular Rotations” (CARs), which is a phenomenal tool for preparing your body for the upcoming work out. If you aren’t familiar with these movements, click this link and follow along:

Tune into our facebook and instagram pages for your daily update. Tag #14DaySynapseChallenge to support each other and keep the Synapse community together and strong. Stay healthy.

Welcome to Day 1! It’s never a bad idea to revisit the basics. Today, we challenge you to use your brain, think about the movements and truly connect your mind with your body. 

 

Warm Up - Controlled Articular Rotations (CARs) 

Exercises:

  1. TVA vacuum

  2. Glutes (clamshells, lateral leg raise, hip extension) 

  3. Scapular Setting (retractions, depressions)

  4. Isometric push/pulls 

Goal: 2 sets of 10 repetitions

Challenge: 4 sets of 10 repetitions 

 

Tag us #14DaySynapseChallenge when you’re done!

 
 

Welcome to Day 2!

Warm Up: CARs

 

Step 1: Find a passive stretch position that is most comfortable for you (video 1).

Step 2: Hold your passive stretch 2 minutes, breathing deeply and inhaling for 4, exhaling for 8.

If you don’t feel this at the top of the hip try sitting your glute toward the floor and

imagining the thigh bone pushing into you as it rotates towards your midline.

Step 3: PAILS - Pack the air into your lower abdominal and spread the tension to the rest of
your body (irradiate). With the back leg, using the tissues on the underside of the leg,

slowly (starting at 20% of your effort) push down into the floor, think of rotating the hip

away from you and pushing through the foot, gradually working up to your safest,

greatest effort. HOLD for 10-15 seconds.

Step 4: RAILS - Continuing to keep full body irradiation, without changing body position,

immediately switch the focus tissue to the top of the hip. Imagine rotating the hip towards yourself, getting light on the ankle and trying to pull yourself into more hip IR. HOLD for 10-15 seconds and then slowly relax the muscles. 

Rest for 30-45 seconds, if you have more range take it and then repeat PAILS & RAILS

 

KEY POINTS: Once you’ve found your greatest line of tension (end range) try to stay in that position. Avoid shifting around or moving during the PAILS/RAILS and during rest time. Be mindful of your spinal position. Do not push through pain. Discomfort is different, we want to work into discomfort. ONLY your first set is held for 2 minute (STEP 2). Second set can go right into PAILS/RAILS reps. 

 

GOAL: 2 set of 2 repetitions

CHALLENGE: 2 sets of 3 repetitions


Tag us #14DaySynapseChallenge when you’re done!

Welcome to Day 3!

DAY 3: STRENGTH

Warm Up: CARs

Exercises:

  1. Reverse Crunch

  2. Lunge

  3. Pronation - Supination

  4. Isometric Lat Pulls

GOAL: 2 set of 10 repetitions

CHALLENGE: 4 sets of 10 repetitions


Tag us #14DaySynapseChallenge when you’re done!

 

Welcome to Day 4!

Warm Up: CARs      (Review Cars Video)

Step 1: Find a passive stretch position that is most comfortable for you (video 1).

 

Step 2: Hold your passive stretch 2 minutes, breathing deeply and inhaling for 4, exhaling for 8. You should be feeling this through the back of the shoulder. 

 

Step 3: PAILS - Pack the air into your lower abdominal and spread the tension to the rest of
your body (irradiate). With the bottom arm, slowly (starting at 20% of your effort) start to

rotate up into the top hand using the tissues on the back of the shoulder. Gradually work

up to 50-60% of your max effort only (the shoulder capsule is very delicate!). HOLD for 10-15 seconds.

 

Step 4: RAILS - Continuing to keep full body irradiation, without changing body position,

immediately switch the focus tissue inside of the shoulder and try to pull the arm towards the floor, rotating the shoulder. HOLD for 10-15 seconds and then slowly relax the muscles. 

Rest for 30-45 seconds, if you have more range take it and then repeat PAILS & RAILS

 

KEY POINTS: Stack the shoulders underneath each other with arms out in front. Bend the bottom arm at 90 degrees so it is facing the ceiling. Use the top arm to pull your hand towards the belt line to find a stretch. Be careful here, the shoulder capsule is delicate. Avoid shifting around or moving out of the position. Do not push through pain. Discomfort is different, we want to work into discomfort. ONLY your first set is held for 2 minute (STEP 2). The second set can go right into PAILS/RAILS reps. 

 

GOAL: 2 set of 2 repetitions

CHALLENGE: 2 sets of 3 repetitions


Tag us #14DaySynapseChallenge when you’re done!

 

Welcome to Day 5!

DAY 5: STRENGTH

Warm Up: CARs

Exercises:

  1. Opposition Lifts

  2. Squat

  3. Serratus Wall Slides

  4. Push-ups

GOAL: 2 set of 10 repetitions

CHALLENGE: 4 sets of 10 repetitions


Tag us @synapsecalgary and #14DaySynapseChallenge when you’re done!

 

Welcome to day 6!

 

Today is starting off a little different as we somewhat move away from trying to create space and move into awareness and control. Spinal segmentation is an extremely important component of a healthy body and its training should be slow, mindful, and consistent. No music, no distraction, just you and your brain thinking really hard about your spine. Video yourself and see how well you can segment. 

Don’t forget about your cardiovascular health as well, aim for 20-45+ minutes! 

 

DAY 6: SPINAL SEGMENTATION & MOBILITY
 

Warm Up: CARs (https://youtu.be/aZHHt0D0PTw

Step 1: Stack knees under hips and hands/arms under shoulders in quadruped position.

Step 2 & 3: Very slowly begin at the sacral-lumbar spine (pant line), pulling into extension (cow/camel) one segment at a time. For the first couple of transitions, divide the spine into 5 sections then divide the spine into more sections, ultimately thinking about 26 individual vertebrae. 

Step 4: PAILS & RAILS - revisit day 2 and/or 4 of mobility 

 

KEY POINTS: Have no distractions. Video yourself and review after each transition. Take as much time as you can and really think about each segment moving one at a time. Maintain quadruped position at all times by irradiating your body and keeping stable. 

 

GOAL: Segmentation 1-2 sets of 5-10 transitions @ 1-2 minutes each
Hip or Shoulder PAILS/RAILS 2 set of 2 repetitions

 

Tag us #14DaySynapseChallenge when you’re done!

 

Welcome to day 7!

 

DAY 7: STRENGTH

Warm Up: CARs

 

Exercises: 1. Stick Rotation

          2. Lateral Step Ups

      3. Bodysaw 

      4. Push Pull

 

Goal: 2 sets of 10 reps

Challenge: 4 sets of 10 reps 


Tag us #14DaySynapseChallenge when you’re done!

 

Welcome to day 8!

Day 8: Mobility - Hip External Rotation - 90/90, supine figure 4, elevated half 90

 

Warm Up: CARs

Step 1: Find a passive stretch position that is most comfortable for you (video 1).


Step 2: Hold your passive stretch 2 minutes, breathing deeply and inhaling for 4, exhaling for 8. If you don’t feel this at the back of the hip, elongate through the spine, pull the belly button up and out over the thigh and magine pulling the tailbone towards the ceiling.


Step 3: PAILS - Pack the air into your lower abdominal and spread the tension to the rest of your body (irradiate). Using the front leg and the the tissues touching the floor, slowly (starting at 20% of your effort) push down into the floor, gradually working up to your safest
greatest effort. Think about rotating the hip towards the midline and pushing through the
foot. HOLD for 10-15 seconds.


Step 4: RAILS - Continuing to keep full body irradiation, without changing body position,
immediately switch the focus tissue to the inside of the leg. Imagine rotating the hip away
and getting light on the ankle to try and pull yourself into more hip ER. HOLD for 10-15
seconds and then slowly relax your body. 

Rest for 30-45 seconds, if you have more range take it and then repeat PAILS & RAILS

 

KEY POINTS: Once you’ve found your greatest line of tension (end range) try to stay in that position. Avoid shifting around or moving during the PAILS/RAILS and during rest time. Be mindful of your spinal position. Do not push through pain. Discomfort is different, we want to work into discomfort. ONLY your first set is held for 2 minute (STEP 2). Second set can go right into PAILS/RAILS reps. 

 

GOAL: 2 set of 2 repetitions

CHALLENGE: 2 sets of 3 repetitions


Tag us #14DaySynapseChallenge when you’re done!

 

Welcome to day 9 of #14DaySynapseChallenge

 

Day 9:💪STRENGTH

 

Warm🔥Up: CARs

 

Exercise Group A:

🔹1. Inchworm

🔹2. Lunge transfer

🔹3. Up downs

Group B:

🔹1. Push up + single arm hold

🔹2. Lunge rotation

🔹3. Side plank fly

Group C: 

🔹1. Towel row

🔹2. Sit stand

🔹3. Bent over fly 

 

Goal: 2 sets of 10 reps

Challenge: 4 sets of 10 reps 

 

Tag us #14DaySynapseChallenge when you’re done! 

 

Welcome to day 10 of #14DaySynapseChallenge 

Mobility - Shoulder External Rotation - prone (no block, then block), broom stick seated 

Don’t forget to aim for 20-45+ minutes of cardiovascular training!💕

Warm🔥Up: CARs

🔹Step 1: Find a passive stretch position that is most comfortable for you (video 1).

🔹Step 2: Hold your passive stretch 2 minutes, breathing deeply and inhaling for 4, exhaling for 8. You should be feeling this through the front of the shoulder. 

🔹Step 3: PAILS - Pack the air into your lower abdominal and spread the tension to the rest of your body (irradiate). With the bottom arm, slowly (starting at 20% of your effort) start to rotate down into the floor using the tissues on the front of the shoulder. Gradually work up to 50-60% of your max effort only (the shoulder capsule is very delicate!). HOLD for 10-15 seconds.

🔹Step 4: RAILS - Continuing to keep full body irradiation, without changing body position, immediately switch the focus tissue to the back of the shoulder and try to pull the arm towards the ceiling, rotating at the shoulder. HOLD for 10-15 seconds and then slowly relax the muscles. 

Rest for 30-45 seconds, if you have more range take it and then repeat PAILS & RAILS

 

KEY🔑POINTS: Ensure the elbow/arm is directly out from the shoulder and bent at 90 degrees. Be careful here, the shoulder capsule is delicate so only work up to 50-60% of your maximal effort. Avoid shifting around or moving out of the position. Do not push through pain. Hold the first set only for 2 minute (STEP 2). The second set can go right into PAILS/RAILS reps. 

GOAL: 2 set of 2 repetitions

CHALLENGE: 2 sets of 3 repetitions

Tag us #14DaySynapseChallenge when you’re done!

 

Welcome to day 11 of #14DaySynapseChallenge

 

Warm Up: CARs

 

Exercise Group A:    

1.  Cross lateral transfer

2.  Lunge lateral raise 

3.  Single leg hop scotch
 

Group B:     

1.  Cross body fly 

2.  Plank transfer

3.  Lateral shuffle 


Group C:    

1.  Deadlift overhead

2.  Cross Spider

3.  Lateral Bound 

 

Goal: 2 sets of 10 reps

Challenge: 4 sets of 10 reps 

 

Tag us #14DaySynapseChallenge when you’re done!

 

Welcome to day 12 of #14DaySynapseChallenge 

 

DAY 12: MOBILITY - HIP ABDUCTION

 

Don’t forget to aim for 20-45+ minutes of cardiovascular training!

 

Warm Up: CARs

 

Step 1: Find a passive stretch position that is most comfortable for you (video 1).

 

Step 2: Hold your passive stretch 2 minutes, breathing deeply and inhaling for 4, exhaling for 8. You should be feeling this on the inside of the legs (groin). 

 

Step 3: PAILS - Pack the air into your lower abdominal and spread the tension to the rest of your body (irradiate). Slowly (starting at 20% of your effort) start to pull the leg towards the midline against the hand or elbow, using the tissues on the inside of the thigh. Gradually work up to 70-80% of your max effort only (the groin is very delicate!). HOLD for 10-15 seconds.

 

Step 4: RAILS - Continuing to keep full body irradiation, without changing body position, immediately switch the focus tissue to the back of the hip and try to pull the knees towards the floor using your glutes. HOLD for 10-15 seconds and then slowly relax the muscles. 

Rest for 30-45 seconds, if you have more range take it and then repeat PAILS & RAILS

KEY POINTS: The groin muscles are delicate so only work up to 70-80% of your maximal effort. Avoid shifting around, moving out of the position or contorting the spine. Do not push through pain. Hold the first set only for 2 minute (STEP 2). The second set can go right into PAILS/RAILS reps. 

GOAL: 2 set of 2 repetitions

CHALLENGE: 2 sets of 3 repetitions

Tag us #14DaySynapseChallenge when you’re done!

 

DAY 13: STRENGTH

 

Warm Up: CARs

 

Exercise Group A:    

1. Oblique twist

2. Single leg squat

3. Wall rotation

4. Single leg squat to jump 
 

Group B:     

1. Back extension (lumbar)

2. Push up

3. Squat 

4. Back extension (thoracic)

5. Push up twist

6. Squat jump


Group C:    

1. Plank Row 

2. Layout

3. Groin lunge

4. Plank oppositions

5. Layout twist

6. Scissor

Goal: 2 sets of 10 reps

Challenge: 3 sets of 10 reps 

 

Tag us #14DaySynapseChallenge when you’re done!

 

Day 14: MOBILITY - ANKLE DORSIFLEXION

Don’t forget to aim for 20-45+ minutes of cardiovascular training!

Warm Up: CARs

Step 1: Find a passive stretch position that is most comfortable for you (video 1).

 

Step 2: Hold your passive stretch 2 minutes, breathing deeply and inhaling for 4, exhaling for 8. You should be feeling this on the back of the ankle. Ensure your heel stays glued to the floor and your weight over the focus ankle. 

 

Step 3: PAILS - Pack the air into your lower abdominal and spread the tension to the rest of your body (irradiate). Slowly (starting at 20% of your effort) start to push the base of the foot into the floor and gradually work up to your max effort only. HOLD for 10-15 seconds.

 

Step 4: RAILS - Continuing to keep full body irradiation, without changing body position, immediately switch the focus tissue to the front of the ankle and try to pull the mid foot towards the shin. HOLD for 10-15 seconds and then slowly relax the muscles. 

Rest for 30-45 seconds, if you have more range take it and then repeat PAILS & RAILS

 

KEY POINTS: Keep the bottom of the foot in contact with the floor at all times. You should not be able to lift the foot in the RAILS contraction, if you can you are not at end range. Do not push through pain. Hold the first set only for 2 minute (STEP 2). The second set can go right into PAILS/RAILS reps. 

GOAL: 2 set of 2 repetitions

CHALLENGE: 2 sets of 3 repetitions

Tag us #14DaySynapseChallenge when you’re done!

 

CONTACT

#501-12445 Lake Fraser Drive SE

Calgary, AB T2J 7A4

Email: info@synapsefitness.ca

Tel: 403-816-6093

  • Facebook Social Icon
  • Instagram Social Icon
  • Twitter Social Icon
  • YouTube Social  Icon