Major Muscles Worked: Lower Back, Glutes Set Up: Lie down on your belly, on the floor or a mat. Place your hands underneath your chin. Bend your legs, separate your knees, but put your feet together so that they’re touching The Movement: Keeping your upper body and arms on the floor, engage your glutes & push your feet towards the ceiling so that your thighs rise off the mat. Slowly, return to the starting position. Specific Cues: It’s not a huge movement; don’t feel like you should be able to lift very high off the ground. Your range of motion is going to depend on your back flexibility. Read More . . .
Major Muscles Worked: Back Set Up: Loop a handled tubing band around a stable anchor point – about hip high.. Facing the anchor point, place one knee on the floor, and raise the other knee so that the opposite foot is on the floor. Scoot back so that there’s tension on the bands. You may need to play with and adjust your position away or towards the anchor point to increase or decrease tension. Chest up, shoulders back and down. The Movement: With the handles in your hands, start by rolling your shoulders back, so that your back is not rounded. As you continue leading with your elbow towards the back wall, skim your body with your forearms. At the ‘top’ of the motion,try to get your elbows to touch. They will never touch in the back of your body – but you want to try anyway. Reverse the motion. Read More . . .
Major Muscles Worked: Core, Shoulder Side Plank: The Side Plank exercise is a holding exercise performed on your forearm, one side at a time. Although it targets the core, you should be engaging all of your muscles. Specific Cues: You should press through your forearm, not your elbow You can add extra thickness (a towel, or double-up the mat) if it’s uncomfortable Your shoulder should be more over your forearm than your elbow Your shoulders should be stacked directly over one another (see picture below) Engage your core, glutes, legs, and back. You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling. Gaze straight ahead of you to create a neutral spine. Modification 2 Set Up Instead of stacking feet, as shown in the core position, place your top foot in front of your bottom foot, heel Read More . . .
Major Muscles Worked: Legs Set Up: Start on the floor or mat on all fours; hands and knees hands should be shoulder width apart, and knees, hip width Wrap a band around the arch of your foot, between your knees, and hold on to the ends of the band with each hand. The Movement: Shift your weight in your palms and the knee of your untethered leg Press your foot against the band up through your heel, straightening your leg. engage the glute muscle of the moving leg Stop when your leg straight, and either parallel to the ground, or your heel is slightly higher than your hip. Make it Easier: Change the resistance of the band, or go without a band all together using bodyweight only. Make it Harder: Use a heavier band. Specific Cues: Keep your hips square to the ground. Keep the foot of the moving leg flexed Read More . . .
Major Muscles Worked: Legs This movement is an advanced variation of the Lunge. If you need to modify this exercise, a backward lunge is great substitution. Also, the height of the step will have a huge impact on the difficulty of this exercise; a low step will be easier, and as the step gets higher, it will become more difficult. Set Up: Stand about a leg length in front of a step, facing away from the step. Carefully, place one foot on top of the step. you may need to move closer to the step to place your foot on it, and then hop forward. Shift your hips back, so that they’re about 1/2 way distance between your feet. The Movement: With most of your weight in the heel of the front foot, slowly bend your front knee, and lower your hips. Lower as far as you can, pausing briefly at Read More . . .
Major Muscles Worked: Shoulders Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold a band in front of you about shoulder width apart. There should be a slight bend in your elbows. how close your hands are together at the beginning of this exercise is going to depend on the resistance of the band. If it’s light resistance, you’ll be able to position your hands closer together; if it’s heavier, you may need to position your hands wider than shoulder width. you can loop the band around your hands if you’re using a traditional tube style band. Chest is up, shoulders are back. The Movement: Keeping your core and arms strong, slowly separate your arms away from eachother. Keep your torso stationary. Keep going as far as you can. the band should cross above your nipple line, and not at your neck. Stick your chest Read More . . .
Major Muscles Worked: Legs, Glutes, Hips, Inner Thigh The Set Up: Stand tall with your feet closer than hip width apart. Feet should be parallel to each other. Place the ball of one foot in the center of a slider. You can also use a paper plate, or towel (if you’re on hardwood or tile floors) The Movement: Place most of your weight on the heel of your stable leg Carefully, slide the slider out from the side of your body. When you’re initially doing this exercise, you may want to steady yourself with a chair or pole until you feel comfortable with the movement. Press your hips back,bend the knee of the stable leg, and keep the slider leg as straight as possible. Keep your hips mostly over the stable leg, placing very little weight on the moving leg. Go down until you feel a good stretch in your Read More . . .
Major Muscles Worked: Legs Set Up: Stand tall facing a step. Place one foot on the step so that the entire foot is on the step including the heel. You want your bent knee to be no higher than the crease in your hip. If it is, then the step is too high. Lower it. The Movement: Engage your core, and your glutes. Keeping your hips square, press through the heel of the foot that is on top of the step. Tap the moving foot on the top of the step. Keep the weight on the non-moving foot. Keeping your hips square, lower with control back to the starting position. Make sure you keep tension on the working leg so that you don’t jar the knee of the moving leg. Perform all of your repetitions on one leg before moving on to the other. Make it Harder: Add weight – Read More . . .
Major Muscles Worked: Legs, core Review: Curtsy Lunges Lunges The Movement: The Lunge Complex is 3 lunge movements combined into one exercise. They don’t have to be performed in a specific sequence, however I find that it flows best if I do them in the following order: Backwards Lunge, Forwards Lunge, Curtsy Lunge. Once all three movements are complete, that is considered 1 repetition. Specific Cues: Steady yourself by tapping your moving foot on the floor between each of the lunge movements. This is an advanced lunge movement – you should have the forward, backwards and curtsy lunge movements mastered before trying this one. Make It easier by performing sets of each lunge movement separately before moving on to the next lunge movement. Read More . . .
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: With the weight on your right leg, take a large step back and to the right with your left leg. The ball of your left foot should cross the heel line of 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. Don’t let your left heel come down to the ground. Bend both knees, and lower . Press through the heel of the front foot, to return to standing. Repeat with the opposite leg. Make it Easier: Place the back of a chair just in front of you so that your legs could brush against it. Stabilize yourself during the move by holding on to the chair. Read More . . .