HOW: Start in a standing position with your feet together. Keep your knees as  straight as you can as you bend over bringing your hands down to the ground. Once your fingertips start to touch the ground, walk your hands forward keeping your back flat and knees straight. Walk your hands out until you’re in the tall plank position with your body parallel to the ground and hands straight under your shoulders. Then, walk your hands back up to get into the starting position. 

FEEL: You should feel a stretch in your leg muscles and low back, as well as your upper body muscles and your core working to walk your body in and out of this position 

COMPENSATION: Keep your back flat and core engaged once you start to walk out with your hands. Try to keep your knees as straight as possible the whole time

HOW: Get set-up on your side with your hand directly under your shoulder and your elbow straight. Have your knees bent at a 45 degree angle with your knees and feet supported on the ground. At the same time push your hips up and forward as high as you can and hold this position. With your top leg, extend your knee and lift your leg up towards the ceiling while keeping it straight. Lower your leg down to the ground while keeping your knee straight and repeat.

 

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 oblique muscles and right 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

HOW:  Get a band set-up around your knees and start in a mini squat position. Shift your weight to one side of your body and pick up the other foot. With the leg you picked up – step directly to the outside and tap your foot, followed by tapping your foot where you started while keeping balance and good positioning. Repeat

 

FEEL:  This is a hip dominant exercise. The leg that is in contact with the ground the entire time should feel like it is working the hardest. Your glutes should be getting tired and working hard with this exercise.

 

COMPENSATION:  Keep your balance and do not let your upper body or pelvis move too much. Everything should be relatively still except for the leg that is working. Just tap the foot, think about not breaking an eggshell

HOW: Get set-up flat on your back with your feet supported on an elevated surface with the knees bent at approx. 90 degrees. While maintaining a flat low back, push into the elevated surface to bridge up and lift your hips off the ground. Your body should create a straight line from your shoulders to your knees. While holding this position, alternative marching your knees towards your chest.

 

FEEL: You will feel the muscles behind your thigh, knee, hip, and butt muscles working hard with this exercise. You may also feel your core, hip flexors, and back muscles working too.

 

COMPENSATION: Limit excessive arching or rounding of your back, keep your hips level with the ground. Do not let your hips drop or rotate. 

HOW: Anchor a band roughly knee height, and place the band around the back of your lower leg. You will then perform a squat while leaning into the band and keeping your trunk straight.

 

FEEL: You will feel the muscles on the front of your thigh working with this exercise.

 

COMPENSATION: Avoid leaning your trunk forward. The more you lean into the band the easier it will be to keep your trunk upright.

HOW: Start with your feet hip-width apart. Step forward with one of your feet and slowly descend into a lunge position. Push yourself back to your starting position, repeat

 

FEEL: You should feel your front leg, primarily in your quadriceps and glutes, doing most of the work

 

COMPENSATION: Don’t let your knee cave-in or bow out, try to make the leg that is stepping doing most of the work. The back leg is just for balance.

HOW: Start by standing with your feet about shoulder width apart. Bend your knees, hinge forward slightly at the hips and squat down to a comfortable position. While holding this squat, push into the ground with your toes and raise your heels off of the ground for the prescribed amount of reps. 

 

FEEL: You should feel your thigh and calf muscles working. 

 

COMPENSATION: Maintain the squat as you perform the heel raise. The heel raise should lift your whole body up.

HOW: Get set up in a standing position with your back against a wall. To decrease friction against the wall, place a towel or pillow case sheet between your back and the wall. To perform the exercise, begin by balancing on one foot. Position your foot that is on the ground more towards the midline of your body to help with balance. While balancing on one foot, slowly slide down the wall as far as you feel comfortable with that you can control to perform a single leg wall squat, then return to starting position and repeat.

 

FEEL: This should feel like a full lower body workout, specifically the leg you’re standing. You will also feel your core and trunk muscles working to maintain balance and optimal form.

 

COMPENSATION: Keep your pelvis level/parallel to the ground. Avoid leaning side-to-side too far with your upper body and trunk. Slowly lower down and return to starting position, don’t rush the movement. Try to keep your heel down on the ground.

HOW: Set up an elevated surface that you will lean onto. The lower the surface the more challenging the plank will be. Place your elbow on the surface and make sure your feet, hips, and shoulders are in line with each other. Lift your bottom leg off of the ground, hold the plank position with your top leg and core muscles. 

 

FEEL: You should feel your inner thigh muscles on the top leg and core working. 

 

COMPENSATION: Don’t let your hips drop, keep everything in line with each other.