FEEL: You should feel nice and warm after completing this, ready to tackle the program or workout!
COMPENSATION: None.
FEEL: This should feel like a full-body exercise. Your shoulder and shoulder blade muscles will be working as well as your hip, back, and stomach muscles. You will especially feel your right core and hip muscles working if you’re laying on your right side. Follow the video for other cues and tips.
COMPENSATION: Do not let your hips or shoulder sag, do not let your body rotate.
FEEL: You should feel your hips, knee, and ankle working hard.
COMPENSATION: Adjust how far away from the wall you stand to make sure it feels natural. Be sure to attain triple extension
FEEL: Muscles in your core, hamstrings, hip flexors, and glutes should all be working.
COMPENSATION: Don’t let your hips drop down while alternating legs. Don’t twist to one side while one leg is stabilizing on the elevated surface. Keep your arms relaxed.
FEEL: You should feel the muscles in your glute, thigh, and calf working. You should also feel a stretch in the front of the elevated leg thigh.
COMPENSATION: Don’t squat down too far forward over your toes. Keep your chest up as you squat down.
FEEL: You should feel all the muscles in your legs working, but especially the inner part of your thighs working to pull yourself over.
COMPENSATION: Make sure you pull yourself over. Do not lean over your foot and stand up doing a single leg squat.
FEEL: You should feel your calves getting a workout, but also your glutes and quads to maintain the bent-knee position.
COMPENSATION: Make sure to keep your knees bent. Do not lift your hips and let them rise up or fall down. Only our knees should be moving up and down as you raise/lower your heels. Do not shift your weight side to side. Make sure you go through your full range of motion at your ankle. This is not a balance exercise, so hold onto something to help with balance as the goal of this exercise is to strengthen your calves!
HOW: Place a step on the ground. While standing on the step, step down with one leg crossing behind the leg on the step in a diagonal motion. Reach in that diagonal plane for as far as you can reach while maintaining the other leg on the step. Take about 3 seconds to step down in a controlled manner, then explode back up balancing on the one leg that was stationed on the step. Hold that position for as long as prescribed.
FEEL: You should feel your glute and hip muscles working on the leg that stays on the step.
COMPENSATION: Don’t let your leg cave in as the other leg steps behind it, keep it sturdy and strong.
FEEL: You should feel your glutes working. You should also feel your core and shoulders working while in the bear crawl position.
COMPENSATION: Keep your back flat, don’t arch it in the bear crawl position. Don’t kick your leg straight out, make sure it goes back at an angle.