Set Up: Place an object 1-2 feet in front of you. Stand straight, shoulders back, weight throughout the foot. Lift one foot slightly off the ground. Point the fingers of that same hand. Chest up. Roll your shoulders back and down away from your ears. Look forward. The Movement: At the same time, bend you knees and push your hips back. As you lower to the ground, slightly bend forward and reach with your pointing finger to touch your object. Pause Reverse the movement. Specific Cues: Make sure that your weight is on your heels and not the balls of your feet. Keep your back flat/neutral. Try to perform the movement 10 times without placing the elevated food on the ground to balance. Read More . . .
This is just a short video to flow through stretching your lower body. You may want a strap, band or towel to use as an aid. Read More . . .
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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. Read More . . .
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, Posterior Chain, Back, Grip Note: This is an advanced strength training movement. It’s an AMAZING exercise, which is why I’ve included it in your workouts, however if you have ANY concern that you’re doing it incorrectly, I encourage you to hire someone familiar with this exercise to help you with ensuring that you’re performing it safely, and using an appropriate weight In this video, I’m doing a wide-legged deadlift. There are many variations, and safety concerns. So, instead of trying to explain it myself, and doing a sub-par job, I’ll refer you to this article. If you’re going to do Deadlifts, please review that page. Modifications: Raise the height of the bar by pulling from safetys or 2 steps. Stiff Legged Deadlifts or Pull Throughs are good also as a substitution Review: Hinging Read More . . .
Major Muscles Worked Legs, Posterior Chain (all the muscles in the back of your body) Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to each other. Loop a band with handles around a sturdy base. Grab each handle of the band, and standing up straight, walk forward a few paces. Chest is up, shoulders are back. The Movement: Keeping your back flat, and shoulders rolled back, hinge at your hips. Stop when you feel a stretch in your hamstrings or lower back. If the band is slack at the bottom of the movement, walk forward 1-2 steps. Pause Reverse the movement. Specific Cues: Push your hips back. Keep your back flat/neutral. Don’t let your knees track forward—press them back. Pull your chest forward. Review: Hinging Read More . . .
Major Muscles Worked: Glutes, Hips Set Up: This exercise needs a little bit of space; find a seam or straight line that is about 10 feet long. Stand so that your right foot is at the end of that seam You’ll start by moving left along the seam Loop a band around your legs, and position it just above your knees. the band should be tight enough so that when your feet are just under hip width apart, you can feel the tension of the band. You can bend your knees just slightly, or keep them straight. in the video above, my knees and hips are slightly bent. The Movement: Place your weight, and stabilize yourself with your right foot. Keeping the bend in your knee the same, kick your left leg to the left. Transfer the weight to your left foot. With control, bring your right foot towards the mid-line of Read More . . .