Author: Rachel Tinius

Categories
Exercises

Standing Hip Extension

Exercise Classification: Beginner

Equipment: Chair

Description: 

  • Stand with the hands resting on a sturdy chair for balance. Extend one leg out behind the body, knee is slightly bent.
  • Lift the leg up. Keep the back straight and concentrate on tightening the gluteal (bottom/buttock) muscle.
  • Repeat on opposite leg.

© WKU {2022} All rights reserved.

Categories
Exercises

Standing Hip Abduction

Exercise Classification: Beginner

Equipment: Chair

Description: 

  • Stand with one hand resting on a sturdy chair for balance.
  • Lift the outside leg away from the body, keeping your torso straight as you lift.
  • Slowly lower it to the starting position.
  • Switch sides.

© WKU {2022} All rights reserved.

Categories
Exercises

Plie Squat

Difficulty: Beginner

Equipment: Ball, small pillow or small empty box.

Description: 

  • Stand in a partial squat position while holding the ball in front of your belly. 
  • Plie by raising your body up and raising ball overhead and until your legs are straight.

© WKU {2022} All rights reserved.

Categories
Exercises

Stationary Lunge with Upper Body Support

Exercise Classification: Beginner

Equipment: Chair or table

Description: 

  • Holding onto a stable support, stand in a stride position with one foot forward and one foot back. 
  • Slowly bend both legs. Keep your torso is upright and your back heel should be lifted off the floor. 
  • Tighten the lower torso muscles as you dip down as far as you comfortable can go.
  • Switch to opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Squat with Support

Exercise Classification: Beginner

Equipment: Chair

Description: 

  • Use a stable support for balance.
  • Stand with the feet in a straddle position. 
  • Slowly squat toward the floor. Knees should remain in line with the toes and helps remain flat on the floor.
  • Hold for five seconds.

© WKU {2022} All rights reserved.

Categories
Exercises

Air Squat

Difficulty: Beginner

Equipment: None

Description: 

  • Stand with the feet in a straddle position. 
  • Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes. 
  • Squat as far as you comfortable can without allowing your heels to lift off the floor.
  • Hold for a count of five.

© WKU {2022} All rights reserved.

Categories
Exercises

Lat Pulldown with Band

Exercise Classification: Intermediate

Equipment: Theraband

Description: 

  • Stand with feet slightly straddled and the arms extended overhead with hands grasping the band on each side.
  • Pull the elbows downward and toward the midline, squeezing the shoulder blades together.

© WKU {2022} All rights reserved.

Categories
Exercises

Upright Row with Band

Exercise Classification: Intermediate

Equipment: Theraband

Description: 

  • Place band under one foot and reach down grasp the ends in each hand. 
  • Perform a rowing action pulling the elbows back and and up behind you.

© WKU {2022} All rights reserved.

Categories
Exercises

Chest Opener with Band

Difficulty: Beginner

Equipment: Theraband (can substitute with a tie, rope, or rolled towel)

Description: 

  • Stand with the elbows at shoulder level, palms down. 
  • Stretch the band by pulling the elbows back, adducting the shoulder blades

© WKU {2022} All rights reserved.

Categories
Exercises

One Arm Bent Over Row

Exercise Classification: Intermediate

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

Description:

  • Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended. 
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Repeat on opposite arm.

© WKU {2022} All rights reserved.