(Difficulty: Advanced)
Description:
Start in a normal plank position. Keeping your back flat, slowly rock your shoulders forwards and back, just like your body is functioning as a jig saw.
Make small movements, and keep your core tight throughout the movement.
Complete 10 reps.
(Difficulty: Beginner/Intermediate)
Description:
– Lie flat on your back with your legs straight, and your head and neck lifted slightly off the ground
– Place both hands behind your head or near the base of your neck
– Raise your right knee up, and rotate your left elbow to reach towards this leg.
– Switch sides by straightening the right leg, and then reaching towards the left side and bending your left knee up
– Repeat 10 reps on each side.
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: Beginner
Description: Stand with feet shoulder width apart, and hold a light wieght such as a soup can or dumbell in each hand.
Keeping your arms straight, lift your hands away from your body. Make a T shape with your arms, and then lower back to your sides in a controlled motion.
Complete 10 reps
(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: Beginner)
Description:
This exercise will use a weight such as a dumbell, or milk jug.
Start on your hands and knees in a table top position. Hold a weight in one hand, with the opposite hand and both knees on the ground.
Pull the weight up with one arm to your hip, keeping your elbow tight and back flat. Lower the weight in a controlled motion, completing all 10 reps on one side before switching to the next side.
Difficulty: Advanced
Holding a plank position with hands under shoulders, keep the core tight and drive one knee towards the same side elbow.
Instead of rapidly switching foot position like a traditional mountain climber, this should be a controlled movement to target the core and hip flexor muscles.
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)!
(Difficulty: Beginner)
Description:
The tricep is located on the back of your upper arm, and plays a big roll in any “pushing” motion of every day activities, such as pushing a stroller or closing a door.
Sit on the edge of a chair, hands gripping the seat’s front edge. Slide your hips forward off the chair, knees bent at 90 degrees. Lower your body by bending your elbows, keeping the elbow tight to your sides.
Push down to straighten the elbows and return to the starting position.
to increase difficulty: straighten the legs out in front.
(Difficulty: Intermediate)
Description:
Also referred to as a “Scap” Pushup, this movement is a great exercise to activate and mobilize the upper back and trap muscles.
Start in a tall plank position, with the back flat and hands underneath shoulders. Keeping the elbows locked, try to pinch your shoulder blades together, as if you are trying to “puff out” your chest. Then, pull your shoulders back towards the ground. Think about trying to rip the back of your shirt as you round your upper back.
