Categoría: bloque 3

Categorías
bloque 3 día 1 Programed Workouts

Semana 22, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el primer día de la 19ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Toe Walks20-30 seconds
2Front Kicks10 each side
3Clam Shell10 each side
4Seated Overhead Tricep Extension10 reps
5Bear Crawl Lateral Step10 each side
6Long Lever Glute Bridge10 reps
7Plank Knee Raise10 each side
8Bicep Curl10 reps
  1. Toe Walks
  • Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
  • Walk all the way there and back

2. Front Kicks

10 reps each side

  • Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
  •  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
  • Put the right foot back to the ground and repeat with the left.
  •  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

  • Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
  • Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

  • In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

  • Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
  • Keeping the back flat, take a step sideways on all fours.
  • Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

  • Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body
  • Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.
  • Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

  • Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
  • Bring one knee to your chest and then switch to the opposite knee.
  • Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
  • Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

  • Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
  • Curl both arms up toward the chest with the elbows bent at the sides. 
  • Return to start position.
Categorías
bloque 3 día 1 Programed Workouts

Semana 12, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el primer día de la 9ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Toe Walks20-30 seconds
2Front Kicks10 each side
3Clam Shell10 each side
4Seated Overhead Tricep Extension10 reps
5Bear Crawl Lateral Step10 each side
6Long Lever Glute Bridge10 reps
7Plank Knee Raise10 each side
8Bicep Curl10 reps
  1. Toe Walks
  • Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
  • Walk all the way there and back

2. Front Kicks

10 reps each side

  • Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
  •  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
  • Put the right foot back to the ground and repeat with the left.
  •  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

  • Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
  • Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

  • In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

  • Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
  • Keeping the back flat, take a step sideways on all fours.
  • Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

  • Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body
  • Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.
  • Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

  • Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
  • Bring one knee to your chest and then switch to the opposite knee.
  • Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
  • Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

  • Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
  • Curl both arms up toward the chest with the elbows bent at the sides. 
  • Return to start position.
Categorías
bloque 3 día 1 Programed Workouts

Semana 11, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Este es el primer día de la 8ª semana de entrenamientos programados en los Entrenamientos para Embarazadas Principiantes BumptUp.

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Toe Walks20-30 seconds
2Front Kicks10 each side
3Clam Shell10 each side
4Seated Overhead Tricep Extension10 reps
5Bear Crawl Lateral Step10 each side
6Long Lever Glute Bridge10 reps
7Plank Knee Raise10 each side
8Bicep Curl10 reps
  1. Toe Walks
  • Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
  • Walk all the way there and back

2. Front Kicks

10 reps each side

  • Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
  •  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
  • Put the right foot back to the ground and repeat with the left.
  •  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

  • Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
  • Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

  • In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

  • Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
  • Keeping the back flat, take a step sideways on all fours.
  • Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

  • Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body
  • Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.
  • Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

  • Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
  • Bring one knee to your chest and then switch to the opposite knee.
  • Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
  • Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

  • Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
  • Curl both arms up toward the chest with the elbows bent at the sides. 
  • Return to start position.
Categorías
bloque 3 día 3 Programed Workouts

Semana 10, Día 3

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Esta es la séptima semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

Esta semana habrá una lista completamente nueva de ejercicios para cada día. Cada ejercicio está vinculado a una explicación más detallada del movimiento. También se han incluido las modificaciones, así como la forma de hacer el ejercicio más difícil o más fácil.

El formato seguirá siendo el mismo. Empieza con un breve calentamiento en el vídeo que aparece a continuación. Cada día habrá 7-8 ejercicios, cada uno de ellos realizado durante 10 repeticiones o durante 30 segundos. Completa la lista tantas veces como puedas dentro del límite de tiempo de 25 minutos.

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Rear Foot Elevated Oscilating Split Squat10 each side
2KB Deatlift10 reps
3Single Leg Hops10 each side
4Carioca10-15 yards and back
5Upright Row & Overhead Press10 reps
6Quad Extensions10 reps + !0 second Hold
7Side Plank Arm Raise10 each side
8Hip external rotation at the wall with hip in neutral5-10 each side
  1. Rear Foot Elevated Oscilating Split Squat

10 reps

Place one foot on a bench, chair, or stair behind you. Place the other foot about 1 step in front, in a position similar to that of a regular split squat.

Bend the front leg until your back knee is almost touching the ground, and then stand back up. Complete all 10 reps on one leg, and then switch your feet.

The target muscle groups in this exercise are in the front leg or «working leg». The back leg should serve mostly as support. Lowering the elevation of the back leg should help to make this exercise easier.

2. KB Deatlift

10 reps

  • Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
  • Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
  • Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
  • Push your heels through the ground as you stand back up. 
  • To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement. 

MODIFICATION: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”

3. Single Leg Hops

10 reps

  • Find a wall of back of a couch to hold on to for support. Hop on one foot in place for 15 seconds, and then switch to the opposite side for 15 seconds.
  • Focus on small, quick hops staying lower to the ground.

4. Carioca

10-15 yards and back

  • The motion of this sideways running drill resembles a lateral shuffle exercise but can sometimes also include a “high knee” crossover step.
    • Cross your right foot over your left.
    • Step with your left foot to uncross your legs
    • With your left foot planted, cross your right leg behind you. Your legs will again be crosses
    • Step again with your left foot to return to the starting position
    • Repeat in a continuous motion for about 15 yards. Repeat the pattern in the opposite direction to return to the start.

5. Upright Row & Overhead Press

10 reps

  • Hold a small weight (soup can or dumbbell) in each hand
  • Bring your elbows up and out the the side, with your hands pointed down towars the ground
  • Rotate the hands up at a 90 degree angle, so that you are forming a goal post with your arms
  • Press the weights straight about your head. Lock out your elbows, and then return to the goal post position
  • Rotate your hands back down, and then lower your arms all the way to your sides.

6. Quad Extensions

10 reps each

  • Seated on the edge of a bed or chair, let both feet dangle.
  • Lift one leg and straighten the knee, flexing the quadricepts (front muscles of the thigh).
  • Hold for 1-2 seconds at the top, while keeping the opposite leg relaxed.
  • Repeat 10 times on the first leg, and then repeat on the other side.

7. Side Plank Arm Raise

5 reps each

  • Position yourself on your side with bottom leg knee bent, foot behind your body. Your bottom elbow should be bent on the ground with hand forward, and your top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat for 5 reps on one side, then switch to opposite side. 

8. Hip external rotation at the wall with hip in neutral

10 reps

  • 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).
  • Return to starting position.
Categorías
bloque 3 día 2 Programed Workouts

Semana 10, Día 2

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Esta es la séptima semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

Esta semana habrá una lista completamente nueva de ejercicios para cada día. Cada ejercicio está vinculado a una explicación más detallada del movimiento. También se han incluido las modificaciones, así como la forma de hacer el ejercicio más difícil o más fácil.

El formato seguirá siendo el mismo. Cada día habrá 7-8 ejercicios, cada uno realizado durante 10 repeticiones o durante 30 segundos. Completa la lista tantas veces como puedas dentro del límite de tiempo de 25 minutos.

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Four Way Lungex2 sets each side
2Single Arm Elevated Pushup From Knee5-10 each side
3Back Elevated Hip Thrust10 reps
4Supine Ball Squeeze10 reps
5Standing Push Press10 reps
6Sumo Squat + Hold10 reps + !0 second Hold
7Ball and Baby Balance BuilderBall and Baby Balance Builder10 each side
8Jog Walk Intervals10 reps
  1. Four Way Lunge

Complete 2 sets on each side

All with the right leg being the one moving (left leg stationary)…

  • Lunge to the front
  • Lunge to the side
  • Lunge to the back
  • Lunge to the other side
  • Then switch to the other side and repeat, twice on each side

2. Single Arm Elevated Pushup From Knee

5-10 reps each side

  • Start in a kneeling pushup position, and place one hand on an elevated surface such as a stair step, stack of books, or basketball.
  • Control the motion of bending your elbows to lower your upper body to the level of the elevated surface. Keep the core tight to remain balance.
  • Complete 5 reps on one side, and then switch to complete on the opposite side. Total of 10 reps.

3. Back Elevated Hip Thrust

10 reps

  • Sit on the floor with your upper back against a couch or chair and knees bent.
  • Push through the floor to raise your hips off the ground, holding for 2-3 seconds at the top, and then lower back to the ground.

4. Supine Ball Squeeze

10 reps

  • On back or with a wedge under upper body, place arms down at sides and put small ball between knees.
  • Bring knees up until over hips and slowly squeeze the ball for count of 5.

5. Standing Push Press

10 reps

  • Stand with feet slightly wider than shoulder width.
  • Hold an object or weight at your chest, and press with both hands to raise the weight above your head.
  • Lower back to your chest to return to the starting position.

6. Sumo Squat + Hold

10 reps + 10 seconds hold

To perform a sumo squat.

  • Stand with feet mush wider that shoulder width. (This is what makes it a «sumo» stance!)
  • Bend your knees and sit your hips back to squat down, and then stand back up to starting position. Squeeze your glutes at the top.
  • Complete 10 reps
  • On the LAST rep, hold for 10 seconds at the bottom position, and then stand all the way back up.

7. Ball and Baby Balance Builders

5-10 reps each side

  • Place yoga ball right at the center of your hips and belly, with your feet on the floor behind you.
  • Hold a position to a plank, with hands and feet on the ground at the same time. Have the ball support your hips and abdomen.
  • Reach one arm up in the air, while reaching the opposite leg in the air. For example, you would only have your left arm and right leg on the ground, with the other limbs in the air. Hold for 2-3 seconds, and then return to the ground. Repeat with the opposite side.

8. Jog Walk Intervals

30 seconds

Try to keep moving for the entire 30 seconds at a comfortable pace.

  • If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen second mark, turn around and walk back to the start.
  • Repeat this 2 times, for a total of 30 seconds of jogging

Looking for more? Here are some quick add ons to wrap up the workout. Great work!

Cool Down

  • Cool Down Stretch and Mobility Routine
  • 5 minute yoga and meditation
  • 15-30 Minute walk

Congrats on finishing day 1!! We are proud of you for prioritizing your fitness for the betterment of your health throughout this pregnancy journey.

Categorías
bloque 3 día 1 Programed Workouts

Semana 10, Día 1

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

Esta es la séptima semana de entrenamientos programados con los entrenamientos para embarazadas principiantes de BumptUp.

Esta semana habrá una lista completamente nueva de ejercicios para cada día. Cada ejercicio está vinculado a una explicación más detallada del movimiento. También se han incluido las modificaciones, así como la forma de hacer el ejercicio más difícil o más fácil.

El formato seguirá siendo el mismo. Cada día habrá 7-8 ejercicios, cada uno realizado durante 10 repeticiones o durante 30 segundos. Completa la lista tantas veces como puedas dentro del límite de tiempo de 25 minutos.

Pon en marcha el temporizador cuando empieces, y no olvides registrar tu ejercicio una vez hayas terminado.

¡¡¡Recuerda realizar un calentamiento completo y adecuado para activar todos los grupos musculares a los que nos dirigimos, así como para elevar tu ritmo cardiaco de modo que te sientas preparado para moverte!!!

Calentamiento estándar

¡Aquí tienes un enlace a un calentamiento dinámico de estiramientos de 5 minutos! El calentamiento es fundamental para aprovechar al máximo tu entrenamiento. Prepara tu cuerpo para moverse al máximo con una serie de ejercicios de activación antes de pasar a las series de trabajo.

Set a timer for 25 minutes.

Work through the required reps for each exercise before moving to the next one. Complete as many rounds as possible within the 25 minute time limit.

1Toe Walks20-30 seconds
2Front Kicks10 each side
3Clam Shell10 each side
4Seated Overhead Tricep Extension10 reps
5Bear Crawl Lateral Step10 each side
6Long Lever Glute Bridge10 reps
7Plank Knee Raise10 each side
8Bicep Curl10 reps
  1. Toe Walks
  • Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
  • Walk all the way there and back

2. Front Kicks

10 reps each side

  • Stand with feet hip width apart and arms bent and held in front of you (think of a boxing position).
  •  Lift right leg up, bending knee slightly, and kick right foot forward. Keep ankle flexed and push through the heel.
  • Put the right foot back to the ground and repeat with the left.
  •  Only kick as high as what feels comfortable with a slight stretch in the hamstring (back of leg).

3. Clam Shell

10 reps each side

  • Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
  • Hold it at the top for 2-3 seconds, and then lower back down.

4. Seated Tricep Extension

  • In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.

https://www.dropbox.com/s/fjgh1yafpcjq99y/Seated%20Overhead%20Tricep%20Extension.mp4?dl=0

5. Bear Crawl Lateral Step

  • Hold a bear crawl position, with hands and feet on the ground, and knees bent hovering slightly over the ground.
  • Keeping the back flat, take a step sideways on all fours.
  • Take 10 steps in one direction, and then take 10 steps back leading with the opposite side to return to the starting position.

https://www.dropbox.com/s/u9oq8zawci9t64e/Bear%20Crawl%20Lateral%20Step.mp4?dl=0

6. Single Leg Knee to Chest Glute Bridge

  • Start flat on your back with your knees bent and feet on the floor. Bring one knee to your chest, and place your hands around the knee to pull it closer to your body
  • Modification: use a strap or band to bring your knee to chest if you canot reach your knee or your belly is in the way.
  • Lift your hips in the air with one foot still on the ground, squeezing your glutes at the top. Return to the ground, and repeat all 10 reps on one side before switching sides.

https://www.dropbox.com/s/9nmt3c2liakw6fx/Single%20Leg%20Knee%20to%20Chest%20Glute%20Bridge.mp4?dl=0

7. Plank Knee Raise

  • Start in a plank position with your hands below your shoulders, body straight and legs extending behind you.
  • Bring one knee to your chest and then switch to the opposite knee.
  • Maintain a quick pace and if your hands are uncomfortable in a flat palm position, make a fist instead so you avoid extending your wrist or grasp hands weights and balance on them.
  • Modification: To make this easier, place your hands on a sturdy couch, chair, counter, or wall. The higher your hands, the easier the exercise.

8. Bicep Curl

  • Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
  • Curl both arms up toward the chest with the elbows bent at the sides. 
  • Return to start position.