HOW: Get set-up standing. On the side you want to perform the exercise, balance on that leg and lift the other foot off the ground. With the arm on the same side as the leg on the ground, reach across your body away from the leg on the ground as far as you can as you perform a hip-hinge, return to starting position followed by reaching forward, then return to starting position followed by reaching out towards the same side of your leg on the ground. That counts as 1 rep, repeat.

 

FEEL: You will feel your hamstrings, glutes, and even your calf and arch of your foot muscles working with this exercise. Your core muscles will be working a little bit as well.

 

COMPENSATION: Perform a strict hip hinge, do not arch or round your back. Follow the video for tips and details

HOW: Get set up on your hands and knees with your hands beneath your shoulders, and knees under your hips. Push into the ground with your hands, lift your knees off the ground, and support your body while trying to keep your back parallel to the ground. While maintaining this position, alternate tapping your shoulders with your opposite-side hand. Repeat

 

FEEL: You’ll feel your upper body, arms, core, and even your leg muscles working to maintain optimal position. You will especially feel your shoulder girdle on the side that you’re supporting your upper body with your hand on the ground.

 

COMPENSATION: Do not let your body twist, try to maintain optimal form, avoid lifting your butt up high into the air.

HOW: Anchor a band with two ends in a lower position close to the ground. Lay on your stomach in a prone position facing the band. Grab onto the band with each hand. Lift your chest and head up off of the ground while keeping your hips and legs stable on the ground. Bring both arms up in front of your off of the ground holding the band. Pull the band back with one arm while the opposite arm maintains the forward position. Alternate pulling the band back with each arm. 

 

FEEL: You will feel your lat and shoulder muscles working.

 

COMPENSATION: Don’t let your chest hit the ground, try to keep it up while pulling the band.

HOW:  Stand on the step. Shift all of your weight to the leg you want to exercise. With the foot in the air, you will reach back and lightly tap the ground, and then come back up to your starting position.

 

FEEL:  You should feel the thigh muscles and the butt muscles working in the leg you’re standing on.

 

COMPENSATION:  Avoid putting too much weight (if any weight at all) on the foot you are reaching down with. Don’t let your knee cave in, and avoid rounding your back or side bending.

HOW: Start in a standing position balancing on one leg with a band anchored under your foot, hold the band in each hand. Begin the exercise by hinging at your hip and pushing your butt back to perform an RDL motion, then push through your heel and push the ground away to return to starting position and repeat.

 

FEEL: This should feel like a lower body workout on the leg you’re standing on, specifically your glutes, hamstrings, and entire posterior chain. Depending on the amount of resistance, you will also feel your upper back and shoulder blades working with this exercise.

 

COMPENSATION: Do not excessively bend or arch your back, perform a good hip hinge with proper RDL form. Do not lose your balance or perform the movement with sloppy form. Perform a hip hinge, not a squat. 

HOW: Begin by lying on your back with a swissball underneath your feet/lower legs. Push into the ball with your feet lifting your hips up off of the ground. From here, continue to push into the ball as you roll it back towards your hips maintaining your hips off of the ground. Roll back to the starting position and relax. 

 

FEEL: You should feel your hamstring muscles working. 

 

COMPENSATION: Keep your hips up as you perform the hamstring curl.

HOW: Begin in a full side plank with one foot in front of the other, keeping your body in one straight line from your heels to your hips to your shoulders. With the top arm reach down and across towards the arm on the floor, followed by rotate this arm open towards the ceiling. Move controlled with this exercise, maximize the range of motion you go through.

 

REGRESSION: If too difficult perform this exercise on an elevated surface or with your knees on the floor. Both of these variations will decrease the demand of this exercise.

 

FEEL: You will feel your core working, specifically the core facing the floor (Obliques). The shoulder of the forearm on the ground will be working during this exercise.

 

COMPENSATIONS: Avoid allowing your shoulder blade to sag back.

HOW: Start by standing with a dumbbell in one hand holding it at your side. Shift your weight to one side as you bring the other knee to your chest. Alternate marching in place while holding the dumbbell at your side. 

 

FEEL: You should feel the muscles in your forearms, trap, and hips working.

 

COMPENSATION: Keep your back straight up, don’t bend over. Keep the dumbbell at your side, don’t move it forward or backward. Don’t shrug your shoulder, keep your trap relaxed while holding the dumbbell. 

HOW: Anchor a band at about waist height. Walk out to a tension that works for you. Slightly bend your knees and extend your arms out keeping your core engaged. From here, move the band around doing the alphabet for the prescribed amount of reps. 

 

FEEL: You should feel your core and shoulder muscles working. 

COMPENSATION: Keep your arms extended with the tension from the side at all times.