top of page

LAURA SIFUENTEZ

Change Your Body. Change Your Life.

Advertising template pics 4_edited_edited.jpg

Mindy Mervis
Exercise Program

Goals This Week..

1.decompression routine

Decompression Routine-

Feet proprioception and grounding

01:33

Feet proprioception and grounding

Shoulder movement

01:34

Shoulder movement

lymph massage - hip flexors and pecs

02:02

lymph massage - hip flexors and pecs

legs on the wall workout- breathing

04:27

legs on the wall workout- breathing

pad yourself to find a comfortable position.

eye palming reset

01:53

eye palming reset

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

eye exercises convergence

After Driving Routine

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

Hip mobility sequence

03:46

Hip mobility sequence

Positive torsion gps

01:02

Positive torsion gps

Quad stretches - all fibers

04:11

Quad stretches - all fibers

Talus normalization and front of thigh stretch

01:16

Talus normalization and front of thigh stretch

Quad strength lying down- turned out

01:02

Quad strength lying down- turned out

Pec minor stretch

03:17

Pec minor stretch

Hip flexor reinforcement

02:23

Hip flexor reinforcement

C6/C7 ELDOA

01:21

C6/C7 ELDOA

Routine #1

Shoulder twists into delt meds into serratus push ups

04:23

Shoulder twists into delt meds into serratus push ups

Good mornings crossed legs

02:39

Good mornings crossed legs

upper back extensors

01:10

upper back extensors

back extensors reinforcement

01:05

back extensors reinforcement

Serratus push ups

00:43

Serratus push ups

Talus normalization and front of thigh stretch

01:16

Talus normalization and front of thigh stretch

Lower abs obliques

01:09

Lower abs obliques

Squat- focus on lower back and pelvis alignment

02:35

Squat- focus on lower back and pelvis alignment

Start with 10 reps and work up to 30 reps

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

lymph massage - hip flexors and pecs

Towel feet exercise

01:19

Towel feet exercise

Foot proprioception progression 1

02:06

Foot proprioception progression 1

Hip flexor reinforcement

02:23

Hip flexor reinforcement

Upper abs obliques

02:22

Upper abs obliques

pilates side kicks with a twist

01:55

pilates side kicks with a twist

piriformis reinforcment

01:06

piriformis reinforcment

Negative torsion stretch

01:37

Negative torsion stretch

Circulatory Routine

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

Quad stretches - all fibers

04:11

Quad stretches - all fibers

Quad strength lying down turning in

01:12

Quad strength lying down turning in

Quad strength lying down- turned out

01:02

Quad strength lying down- turned out

hip flexors- circulatory

02:10

hip flexors- circulatory

Hamstrings- semitendinosis- circulatory

02:34

Hamstrings- semitendinosis- circulatory

circulatory routine #2-

12:49

circulatory routine #2-

straight leg calves and tibialis anterior

Circulatory- feet flexors, and extensors and soleous

09:13

Circulatory- feet flexors, and extensors and soleous

Pilates Equipment

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

Push through bar with twist at the end

04:36

Push through bar with twist at the end

Mermaid on the wunda chair

01:24

Mermaid on the wunda chair

Reformer foot work

02:25

Reformer foot work

Swan on reformer-

01:37

Swan on reformer-

Barrel Back extensor strength

04:05

Barrel Back extensor strength

Pull straps no reformer

01:46

Pull straps no reformer

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- breathing

pad yourself to find a comfortable position.

legs on the wall workout- neck proprioception and stretching

02:16

legs on the wall workout- neck proprioception and stretching

pad yourself with towels to find a comfortable position

legs on the wall workout- neck movements

03:40

legs on the wall workout- neck movements

use towels to pad your body to find a comfortable position

legs on the wall workout - spine and shoulder movements

02:15

legs on the wall workout - spine and shoulder movements

use towels to find a comfortable position

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.

bottom of page