(Difficulty: Beginner)
Description:
Start facing a wall or countertop with hands resting on the surface for balance support.
Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
Return to the starting position then repeat going to the other side.
Complete 5-10 reps on each side.
Difficulty: Intermediate
Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.
As you do this, reach with your arm and hand to try and touch the ground on the outside of the foot closest to you. Your trunk will twist as you do this.
Return to the starting position then repeat going to the other side.
Complete 5-10 reps on each side.
Difficulty: Beginner
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.
Complete 10 reps.
Difficulty: Beginner
Stand up against a wall with the hip and knee closest to the wall bent at 90 degree angles in front of 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.
(Difficulty: Beginner/Intermediate)
Description:
Start with one foot slightly in front of the other with the back heel lifted but toes on the ground.
As you hinge forward at the hips, lift the back leg up keeping it straight behind you….
You should feel this in the back of your leg that is forward (working leg).
The muscles in this area are the hamstrings and gluteals.
Difficulty: Intermediate
Start in a half kneeling position with one knee on the ground.
Holding a light weight or object in both hands, start with both arms straight near the leg that is down.
Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.
Lower back to the start.
Repeat 10 times on one side, then switch your knees and complete on the opposite side.
(Difficulty: Beginner)
Description:
Stand with feet just wider than shoulder width, hands positioned at the chest.
Bend your knees and sit your hips back, just like sitting in a chair. Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.
Use a countertop of chair for support if needed.
When standing up, extend all the way up on your toes to do a calf raise in between each squat.
Complete 10 reps of each.
Starting in a tabletop position, alternate between completing one donkey kick and one fire hydrant. Do 10 reps of each on one side before switching to the opposite side.
(Difficulty: Beginner)
Donkey Kick: Start on your hands and knees, with your hands directly under your shoulders and back flat. Keeping your core tight, lift one foot off the ground and reach straight backwards. Reach as far as you can, squeezing your glutes at the top, and keep your knee bent throughout the movement. Lower it back down, bringing your knee all the way back underneath your hips
(Difficulty: Beginner)
Fire hydrant: From the same starting position, lift your knee out to the side, keeping your knee bent. Squeeze your glute at the top, and then return to the starting position. Similar to a dog peeing on a fire hydrant, this exercise is great for your hip and glute muscles!
(Difficulty: Intermediate)
Description:
This exercise is best done with your hands on the edge of a counter top.
Step back with one leg to do a reverse lunge, dropping the back knee almost to the ground. Bring the back leg back to the starting position and stand all the way up.
Repeat on the opposite leg, completing a reverse lunge on each leg.
With the hands still on the counter top, do one Incline Pushup. Bend the elbows to lower your chest to the counter, and then press up.
Lung-Lunge-Pushup. This is one rep. Great total body exercise!
Difficulty: Advanced
The acronym RDL is a common term for any form of Romanian Deadlift. A key component to this exercise is the hinge, or bending at the hips, while the knees stay relatively straight. Keep the back flat, head looking forward.
Start with one foot slightly in front of the other, with the back foot elevated and toes in the ground.
As you hinge at the hips, keep the back leg extended behind you. Your back leg should raise in the air as your chest leans forward.
The front foot, or working leg, should feel this in the hamstrings (back of legs) and glutes (booty)!
