Leg Circles

Major Muscles Worked: Legs, Glutes, Hips Set Up: Start on the floor or mat on all fours; hands and knees hands should be shoulder width apart, and knees, hip width The Movement: Shift your weight in your palms and the knee of your right leg Raise your left leg to the side as far as you can without compromising your hip height. engage your core Make large circles with your knee, trying to move throughout the entire range of motion for your hip Only go as far as you can without twisting or shifting weight between your arms. Reverse Direction Change Legs Specific Cues: Keep your hips square to the ground. Resist the urge to bend the arm of the stabilizing leg. Keep your arms the same throughout the movement. Keep your core tight, and resist the urge to raise your leg higher than the joint will allow. Just do Read More . . .

Basic Crunch

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor Place your hands on either side of your head. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. Leaving the lower back in contact with the floor, lift your shoulders towards the ceiling Lower Repeat Specific Cues: Try to perform this exercise without holding your head. DO NOT pull your head towards your knees. The movment should come from your shoulders lifting from the ground towards the ceiling. If your neck gets sore, support your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you perform this movement more often. Read More . . .

V-Sits

Major Muscles Worked: Core Set Up: Start by sitting upright on the floor, with your legs slightly bent. Lean back, so that you’re balancing on your sit bone, your lower back is not against the mat. The Movement: Hold Specific Cues: The further you lean back, the more difficult the movement will be. Being more upright will be easier. Do Not hold on to your legs, or rest your hands on the floor. Do Not Hunch your shoulders – keep your back straight & flat. Read More . . .

Fire Hydrants

Major Muscles Worked: Legs, Glutes, Hips Set Up: Start on the floor or mat on all fours; hands and knees hands should be shoulder width apart, and knees, hip width The Movement: Shift your weight in your palms and the knee of your untethered leg Raise your leg to the side as far as you can without compromising your hip height. engage your core Stop when your knee is as high as it can be without twisting or shifting weight between your arms.. Specific Cues: Keep your hips square to the ground. You’ll want to bend the arm of the stabilizing leg. Resist that; keep your arms the same throughout the movement. Keep your core tight, and resist the urge to raise your leg higher than the joint will allow. Just do your best. Look in a mirror (or video yourself if that’s not possible – no one has to Read More . . .

Bicycles

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor. Lightly support your head with your hands. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. Simultaneously, bring your right knee in to your chest as you rotate to bring your left elbow towards your knee. You don’t need your elbow to touch your knee. Just bring them close together. Pause Repeat with the opposite side Specific Cues: If your neck gets sore, you can perform the same movement, but supporting your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you perform this movement more often. Read More . . .

Side Crunch

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor Let your knees fall over to the right side of your body stack your feet on top of one another, as well as your knees. Only allow your knees to go as far as is comfortable, but ensure that BOTH of your shoulders are still touching the ground. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. this is NOT a HUGE movement. Perform all of the repetitions on one side before moving on to your other side. Specific Cues: If your neck gets sore, you can support your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you Read More . . .

Row/Tricep Kickback

Set Up: Stand with your feet hip width apart or closer. Hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Start by hinging at the hips. Lower your upper body to about a 45 degree angle. Keep your core engaged to support your lower back. Your back should stay flat. DO NOT ROUND YOUR BACK! Using gravity as resistance, start by shrugging your shoulders back towards each other. Relax your shoulders down away from your ears. Follow through with your elbows, lifting the weight into your rib cage. At the top of the motion, try to get your elbows to touch in the back of your body. They’re never going to touch, but try anyway. Straighten your arm so that your wrists are close to your hips (or above) You should feel your triceps engage at this point. Try not to swing the weight, but Read More . . .

Lunge/Knee Up/SLDL

Major Muscles Worked: Legs Set Up: Stand tall with your feet closer than hip width apart. Feet should be parallel to each other. The Movement: Take a large step back with your right foot. Balance briefly between the front foot, and the ball of your back foot. Try to keep most of the weight on your front leg. Bend both knees, and lower . Press through the heel of the front foot, to return to standing. Keeping most of the weight on your left foot, raise your right knee in front of your body your knee is bent at 90 degrees, and try to lift your thigh as high as possible, preferably to parallel to the floor. Sweep your right leg down and behind you as your leg rises behind you, lower your upper body (review 1 Leg Stiff Legged Deadlifts)  Let the rising of your leg push your upper Read More . . .

Stiff Legged Deadlift/Row

Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold one dumbell in each hand by your sides. Chest is up, shoulders are back. The Movement: Hinge at your hips to move into a Stiff Legged Deadlift. Review the Stiff Legged Deadlift Movement Pattern Here. In the Hinged position, perform the Rowing motion with both sides at the same time. Staying in the Hinged position, perform the Rear Raise movement Stand up to take some pressure off your lower back. Specific Cues: Support your lower back by keeping your core engaged while in the hinged position. If your lower back hurts during this movement, make sure that your core is engaged. Try to keep your weight on your heels as you perform this movement. Your toes should be able to move freely & wiggle. Choose a weight appropriate for the rear raise movement. Read More . . .

Clamshells

Major Muscles Worked: Hips, Glutes Set Up: Place a looped band around your legs, positioned just above your knees. Sit on a mat, with your knees bent, feet flat on the floor and touching eachother, and supporting your upper body with your hands behind you. The Movement: Keeping your hands, butt, and feet on the floor, engage your glutes & your knees away from the mid-line of your body. Keep your ankles straight, and go as far as your range of motion will allow. Some of that will depend on the resistance of the band. Slowly, return to the starting position. Specific Cues: It’s not a huge movement; it will depend on your hip flexibility. Other Variations of the Clamshell Read More . . .