Single-leg
Glute bridge;
I.
lie on the back
II.
knees bent and feet flat on the
floor near your butt and hip-width apart
III.
keep knees in line
IV.
extend one leg on your exhale
V.
squeeze your glute and push
your hips up towards the ceiling as high as you can
VI.
pause and then lower until your
but hovers right above the floor
VII.
repeat without touching the
floor
Hidrants
with leg extension
I.
begin on all fours with your
knees hip-width apart and your wrist stacked over your shoulders
II.
lift your left knee toward the
ceiling
III.
extend the foot straight out to
the side
IV.
pause before you bend your knee
again
V.
bring your leg back in a
straight position
VI.
repeat for 45 to 60 seconds on
the left side before you switch to the right
Rainbows
I.
begin on all fours with your
knees hip-width apart and your wrist stacked over your shoulders with a pointed
toe
II.
extend your left leg behind you
and slightly to the left side
III.
it should be level with your
spine
IV.
keep your core tight and leg
straight
V.
slowly lower your leg to tap
the floor
VI.
squeeze your glute as you lift
the leg back to starting position
VII.
then slightly tap the floor about
a foot to the right
VIII.
return to the starting position
to complete the rep
IX.
repeat 45 to 60 before you
switch to the other leg
Curtsy
lunges
I.
stand with your feet
shoulder-width apart and hands on hips keeping your hips square
II.
cross your right leg behind you
and step backward as you lower your right knee towards the floor
III.
your left knee should remain
directly above your left ankle
IV.
pause then press into your left
heel as u stand and extend your left leg into a side kick
V.
repeat for 45 to 60 seconds
before you switch legs
Heel-lifted
squat
I.
begin with your feet hip width
apart and your left heel lifted
II.
lift the whole foot off the ground
and extend your foot towards you
III.
with control push your hips
back as you lower your butt towards the floor
IV.
bracing your core to help you
balance
V.
don’t let your standing knee
come out over your toes
VI.
pause then press 9into your
right heel to stand up into the
starting position
VII.
that’s one rep, repeat for 45
to 60 seconds
Bear
plank leg lifts,
I.
begin in a plunk position with
shoulders placed above the wrist
II.
bend both knees slightly as
bend your left knee to 90 degrees
III.
with a flexed foot squeeze your
glute and place your right foot up to the ceiling as high as u can
IV.
pause then bring your left knee
to meet the right knee
V.
repeat for 45 to 60 seconds before
switching sides
Single
leg dead lift
I.
stand with your feet
hip-distance apart and your right foot a few inches in front of your left
II.
the left knee should be
slightly bent
III.
blow your abs in and slowly
fold forward keeping your left foot in line with your spine as you reach toward
the flow with both hands
IV.
pause then return to the
starting position
V.
repeat this for 45 to 60 seconds
Sumo
squat to calf raise
I.
begin with your feet about
twice hip-width apart
II.
toes pointed slightly outward
III.
keep your knee above your
ankles and abs drawn in tight
IV.
push your knees back as far as
you can and lower your hips towards the
floor until your thighs are parallel to the ground
V.
raise both heels slowly off the
floor with control
VI.
pause then slowly lower your
heels, that’s one rep
VII.
repeat this for 45 to 60 seconds
Squat
to sumo
I.
begin with your feet about
hip-width and your toes pointed forward keeping your knees directly above your
ankles
II.
sit back into a squat
III.
press into your heel and pulse
in this position as you turn your feet out into 45 degrees
IV.
Then back into starting
position.
V.
repeat this for 45 to 60
seconds.
Ima
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