LMR2 stands for Lift, Move, Restore 2: Elevated! It takes the functional training of the first Lift, Move Restore to the next level. Both are workout programs by Cathe Freidrich. Though I purchased LMR2 Elevated! as a program on DVDs, that will soon be a thing of the past. Very shortly after the DVD program was shipped (the workouts were never sold as individual DVDs) Cathe dropped a bombshell–she was done selling anything physical. No more DVDs and no equipment. Currently, as of today at least, you can still buy the DVD program, but that is because she is liquidating her stock. Once it is gone you can only buy these workouts via download or sign up for On Demand, her streaming service that contains every workout she has created. If you own the entire program (which is still available as a download), the program also comes with a digital users guide. The good news is, you can now buy each workout individually.
Do not come to this workout expecting some gentle stretching because you will not get it. At least not until the very end. This workout has it all: mobility, dynamic flexibility and bodyweight strength work. I broke a sweat while doing this workout! There is nothing advanced but that doesn’t make it easy. By the end my body felt well worked, stretched and “mobilized.” And I did appreciate the feel good gentle stretches at the end.
Dynamic Flexibility & Core is 43:36 minutes; 5:10 minute warm up and 5:15 minute stretch. Equipment: fitness mat. I did not need shoes for this workout.
- Standing straddle with toe reach (wide leg forward fold bringing hands to ground; step legs out wider and shift side to side in stationary side lunges; remain in forward fold and reach opposite hand to foot)
- Goddess squat (lower into wide plie squat with arms in cactus, alternate raising heels; raise both heels and hold isometrically)
- Standing straddle with thoracic rotation (side leg forward fold with both hands on floor, rotate torso and reach one hand to ceiling and hold briefly, alternate sides)
- 90-90 (sit on the mat with both knees bent at 90 degrees, one in front of you and one behind you, hold this position then swap leg positions and hold on the other side; alternate sides faster while looking behind you while sweeping arm behind you; continue this move but when twisting torso and reaching to one side also lift hips off mat)
- Hip opener combo (sit in butterfly with hands behind hips to push you forward)
- Seated figure 4 stretch w/ hands on mat behind hips; drop both legs to one side you so you are in “modified lotus” (cross-legged with one ankle resting on top of knee), do a spine twist then a side bend
- Kneeling side camel pose (in high double kneeling, reach one hand back to heel of same side foot and reach other arm to ceiling, alternate sides)
- Half kneeling hip flexor / hamstring stretch (in kneeling lunge, reach both arms overhead and arch spine; straighten front leg and shift glutes back to heel of back leg to stretch hamstring of front leg)
- Half kneeling to side hip stretch (start in kneeling lunge w/ front leg out further to side, lower hip toward mat so back leg is extended straight and you are facing your bent/front leg)
- Child’s pose
- Cobra
- Scorpion (lay on stomach on mat with arms extended to sides in a T, bend one leg and bring it over other thigh reaching foot to floor, alternate sides)
- Repeat #11 & 12
- Reverse plank roll / roll like a ball (sit on mat with knees bent and feet on mat, hands on mat behind hips, lift hips into reverse tabletop and hold; lower glutes back to mat, place hands on shins and roll backward then back up to sitting)
- Supine glute bridge (lay on back with knees bent and feet on mat, lift hips into bridge and hold)
- Supine marching bridge (keeping hips raised in glute bridge, alternate raising bent legs)
- Supine hip lifted leg circles (start in bridge with hips elevated, extend one leg to ceiling and draw large leg circles keeping leg straight)
- Deadbug (lay on back on mat, legs are raised with knees bent at 90 degrees, both arms are extended straight to ceiling, extend on arm overhead while extending the opposite leg straight a few inches off mat, alternate sides)
- Hollow hold (lay on back on mat with legs extended straight and arms extended overhead, lift both arms and legs so you you resemble a banana and hold)
- Superman (lay on stomach on mat w/ arms extended in front of you, lift the arms and the legs, pull elbows down toward ribs while also opening legs, return to start and lower arms and legs back to mat)
- Bird dog (get on hands and knees, extend one arm in front of you and opposite leg behind you, pull knee and elbow together under body then extend them out straight again)
- Plank with front punches (in straight arm plank, alternate punching arms in front of you)
- Child’s pose circles (while in child’s pose, circle the hips)
- 4 point tricep push up (get on hands and knees with hands in line with shoulders, lift one bent leg up behind you and bend elbows, lowering torso into a push up, alternate legs)
- Bear crawl with shoulder taps (in bear pose (on hands and toes with knees bent at 90 degrees and elevated a few inches off mat), alternate tapping hands to opposite shoulder)
- Wide arm kneeling shoulder rotation (get on hands and knees on mat with arms wide, lower one shoulder down to mat, alternate shoulders)
Premixes:
Timesaver 1 – No Core 31:39 minutes
Timesaver 2 – Floor Core 22:04 minutes
