Thoracic Rotation (Exercise Classification: Beginner)
Equipment: none
-Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground.
-While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold.
-Repeat on the other side.
Straight Arm Pulldown (Exercise Classification: Intermediate)
Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other.
-Straighten your arms and hold them out in front of you about shoulder height.
-Pull down on the band and bring it towards your hips keeping straightened arms.
-When at the bottom slowly and with control bring your arms back to the top position.
-Repeat 10 times
Step-Up (Exercise Classification: Intermediate)
Equipment: none
-Find a stable box or step at a comfortable height to step onto
-Place it directly in front of you and take about one step back from it.
-To begin place one foot on the box and push off from the box to pull the other one off the ground.
-Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground.
-Repeat 10 times with one leg before switching to the other side.
Exercise Classification: Advanced
Description: Perform this exercise on a block or staircase, step up as usual with one leg, and before stepping up completely with the other let it dangle behind just above the ground. Slowly and gently lower the dangling foot back down to the ground while squeezing your other quad muscle in a controlled slow movement. Switch legs and repeat.
Standing Banded Rows (Exercise Classification: Intermediate)
Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Start standing shoulder width apart with a slight bend in the knees.
-Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart.
-Slowly and with control pull your arms into your body by bending them and pulling them to your sides.
-Return your arms to the straightened starting position.
-Repeat 10 times
Exercise Classification: Advanced
Description:
Shoulder Tap (Exercise Classification: Intermediate)
Equipment: none
-Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
-Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
-Alternate between left and right arms tapping the opposite shoulder
-Repeat 10 times
Exercise Classification: Advanced
Description:
From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.
Seated Strict Press (Exercise Classification: Intermediate)
Equipment: Dumbbells, or something of similar weight such as soup cans
Begin by sitting on the ground with your legs out in front of you.
Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed
-Grab two dumbbells and make a goalpost shape with your arms
-Slow and controlled push the weights overhead until they reach the top
Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable
-Carefully lower back down to the goalpost position
-Repeat 10 times
Seated Strict Press (Exercise Classification: Intermediate)
Equipment: none
-Standing shoulder width apart, step one leg behind you while at the same time bending your knees
-Go down as far as feels comfortable without your back knee touching the ground
-Keep the knee of your front leg behind your toe when bending
-Step the back leg back up front to the other leg
-Repeat 10 times
