Difficulty: Intermediate
Description:
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Author: Rachel Tinius
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Hip Rotation at Wall with Leg in Back
Difficulty: Intermediate
Difficulty: Beginner
Stand up against a wall with knee closest to the wall bent at a 90-degree angle behind you.
Keeping the outside of your upper leg (thigh) against the wall, lift your foot off the wall as far as you can without leaning over (think about standing tall).
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High Knee Run in Place
(Difficulty: Beginner/Intermediate)
Description:
- Lift one knee up in the air, foot flexed up. The opposite leg should be straight on the ground
- Switch your feet in a motion similar to running in place. Try to bring your knee all the way up to 90 degrees with each step
- Remain in the same place throughout the exercise
- complete 15 reps on each side, or about 15 seconds
- ** Hands can be placed on hips, out in front, or swinging back and fourth in a running motion
Modification: instead of switching your feet in a running motion, drive one knee up at a time like a march.
Difficulty: Beginner
Description:
- Stand with feet shoulder-width apart. Lift one knee up, with the knee bent at 90 degrees and your thigh parallel to the floor
- Lower the foot back down, and then lift the opposite foot up, in a marching pattern
- *** Hands can be on the hips, out in front, or swinging back and forth in a running motion.
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Glute Bridge Walk Out
(Difficulty: Beginner/Intermediate)
Description:
- From a regular glute bridge starting position, on your back, push your hips up in the air.
- Holding this position, walk your feet out further from your body in small steps, taking 3-4 total steps. Then, walk your feet back under your hips.
- Keep your hips off the ground throughout the entire exercise. Repeat for 10 reps.
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Glute Bridge Progression
(Difficulty: Beginner/Intermediate)
Description:
Assume the position of a normal glute bridge. Then make sure to hold your arms straight above your body. Squeeze your glutes at the top for a couple of seconds then release.
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Foot Elevated Glute Bridge
(Difficulty: Beginner)
Description:
Start lying flat on your back, with knees bent and feet planted on an elevated surface; on a chair or couch, and keep the core tight as you raise your hips higher into the air near your hips. Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
*If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.
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Donkey Kicks
Difficulty: Beginner
Start on your hands and knees, with your hands directly under your shoulders and back flat.. Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement. Lower it back down, bringing your knee all the way back underneath your hips
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carioca
(Difficulty: Beginner)
Description:
Stand in an area with plenty of space to your left and right. Push off with the left foot and bring it towards the right foot. While maintaining balance and twisting your torso, continue to move in this direction and cross the left foot behind the right foot and plant it on the ground. Move the right foot laterally as you plant your left foot behind you and push off In this direction.
Practice this slowly until you understand the movements then gradually speed up until you reach a steady speed that is comfortable for you.
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Bicycle Kick Progression
Difficulty: Advanced