Exercise Classification: Intermediate
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Author: Rachel Tinius
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Downward Dog with Pedal Out
Exercise Classification: Intermediate
Description:
Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground.
Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.
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Death March
Exercise Classification: Intermediate
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Child’s Pose to Cat/Cow
Exercise Classification: Beginner
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Child’s Pose with Thoracic Rotation
Exercise Classification: Beginner
Description:
Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.
Exercise Classification: Advanced
Description: Stand directly in front of the corner of a chair or couch. Widen your feet just outside your shoulders.
Sit your hips back and bend your knees to squat to the chair or surface. Your butt should lightly touch the seat (not actually sitting down!) in a controlled motion, and then stand back up.
Think about sitting on a balloon!
Stand all the way up to finish the rep. Squeeze your glutes at the top.
If you cannot squat all the way to the chair, try squatting halfway down, and then stand up.
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Bent Over Row
Exercise Classification: Intermediate
- Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.
- Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)
- Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
- Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.
- Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
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Banded Pull Apart
Exercise Classification: Intermediate
Description:
Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.
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Good Mornings
Exercise Classification: Intermediate
This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.
Complete 10 reps.
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Banded Face Pull
Exercise Classification: Intermediate
Description:
After tying a towel or an exercise band to a sturdy material straighten in front of you until it is taught. Then make sure your arms are fully extended and pull the band towards your chest. You should feel it in your upper back muscles and arms. A towel will not have nearly as much stretch but can still be beneficial.
