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
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
Exercise Classification: Intermediate
Description:
Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.
You should support your body with your arms and try to press your midsection as close to the ground as possible.
Pallof Press (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.
-Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
-Hold the band your chest with bent arms
-Slowly extend your arms straight in front of you while keeping hands together and around the band
-Bend your arms back to your chest slowly and with control
-Repeat 10 times
Pallof Press with Step (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.
Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
-Hold the band at your chest with bent arms
-Slowly extend your arms straight in front of you while keeping hands together and around the band
-While extending your arm step the leg opposite to the band side out to the front, side, and behind you. Alternate each time.
-Bend your arms back to your chest slowly and with control
-Repeat 10 times
Pallof Press with Step (Exercise Classification: Intermediate)
Equipment: none
-Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides
-Begin to step to one side with the leading leg and have the other follow a step behind for two steps each
-Once completed step towards the other side so the following leg is now the leading leg
-Complete steps both directions 10 times
Exercise Classification: Intermediate
Description:
Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.
Exercise Classification: Intermediate
Description:
Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.
Exercise Classification: Intermediate
Description:
Kneeling and holding a weight directly in front of your chest carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.