How do you move?

Category: Exercises

Exercises

Week 4, Day 1

Warmup:
3 min:
Breathing

3 rounds:
5 per side shinbox

5 per side child’s pose thoracic rotation

Core:
3 rounds:
5 per side heel slide

5 per side heel tap

Kneeling Squat
3 rounds, 8 reps

Rest 45-60 seconds between rounds

Workout
3 rounds:
8 band good morning

* Can use a tie or household item if you do not have a band

8 push up to wall

10 standing band row

Cooldown:
2 rounds:
8 glute bridge

5 per side fire hydrant

Relax:
2 min prone

Exercises

Side lying transverse adomonis (Exercise Classification: Beginner)

Equipment: None

Description:

Lay down on your side with knees bent and legs together. Place upper hand on hip and support head with the other hand.
Take a breath in and as you exhale pull your tummy inward and hold the contraction.
Hold the abdominal contraction but breath normally as you raise your top knee as you turn your inner thigh outward keeping your ankles together and hold for five seconds.
Return to start position and repeat.

Switch to opposite side and repeat