Pallof Press with Step (Exercise Classification: Intermediate)
Equipment: none
-Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides
-Begin to step to one side with the leading leg and have the other follow a step behind for two steps each
-Once completed step towards the other side so the following leg is now the leading leg
-Complete steps both directions 10 times
Exercise Classification: Intermediate
Description:
Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.
Exercise Classification: Intermediate
Description:
Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.
Exercise Classification: Intermediate
Description:
Kneeling and holding a weight directly in front of your chest carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.
Exercise Classification: Advanced
Exercise Classification: Beginner
Description:
Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg.
Exercise Classification: Intermediate
Exercise Classification: Beginner
Description:
Lie on your back with your legs bent so that your feet are flat on the ground. Slowly lift one leg at a time, as high as is comfortable, and tap the ground with your heel then return to the starting position. Do the same for the other leg.
Exercise Classification: Beginner
Description:
Lie on your back with your legs bent so that your feet are flat on the ground. Slowly extend one leg at a time, you can pick your leg up and extend it or slide your foot along the ground especially if you have socks on.
Exercise Classification: Intermediate
Lie down on the ground prone. You can use a band or a towel to give yourself resistance. Tie the band to a sturdy object and wrap it around your ankle.
Carefully pull the band towards your glutes, hold you leg here for 3 seconds then relax your leg back down to the ground.
