HOW: Place a tennis ball, lacrosse ball, or any other small circular like object in between your heels. Squeeze the ball with your heelas and keep that constant tension during the whole exercise. Then, push up with your toes raising your heels. Make sure to push straight up with all of your toes working simultaneously. The goal is to keep the ball between your heel the entire time.

 

FEEL: You should feel your calf muscles working.

 

COMPENSATION: Don’t let go of the ball as you raise your heels. Control the motion and do not go too fast.

HOW: Find a step or elevated surface. Line yourself up sideways to the step and place your leg on it. Push yourself up and hold a single leg balance position.

 

FEEL: Keep your core and glutes squeezed as hard as you can to maintain your balance and to keep your pelvis level.

 

COMPENSATION: Do not let your hips/pelvis drop. Image a straight line across your hips or think about your pelvis being a glass and don’t spill it!

HOW: Loop a band just above your knees in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for this squat. Five seconds to bend your knees, hinge slightly forward at the waist, and push out on the band as you lower into a squat. Three seconds to hold that squat at the bottom for an isometric contraction. One second to return to the starting position, and zero seconds in between reps. Perform this type of squat for the tempo that is prescribed to you. 

 

FEEL: You should feel your lower body muscles working during the squat. You should also feel your hip muscles working extra to push the band outward. 

 

COMPENSATION: Don’t cheat yourself on the times prescribed.

HOW:  Get set-up with a band around your knees and your back against a wall with your feet about a foot away from the wall. Lower your hips down against the wall until your thighs are at most parallel to the ground, then lift one foot off the ground, kick the knee straight, push out against the band and hold this position.

 

FEEL:  You will primarily feel the muscles on top of your thigh and your butt muscles working hard, you may feel some pressure in the front of your knee. Your hips will be working hard to keep your waist parallel to the ground as well and keeping tension in the band.

 

COMPENSATION:  Do not lean side to side, do not let your hip drop, make sure your feet are shoulder width apart and they are far enough from the wall, otherwise your knees may be very over your toes, which will put more pressure on the knees unless desired.

HOW: Get set up in seated position and make sure you’re barefoot when performing this exercise. To begin the exercise, lift your arch while focusing on putting pressure into the ground with the knuckle of your big toe and trying to pull that knuckle back towards your heel without excessively curling/bending your toes. Hold for the time prescribed, relax and repeat.

 

FEEL: You should feel your foot and arch muscles working with this exercise. It can be normal for your foot to cramp, especially if this is new to you.

 

COMPENSATION: Do not excessively curl/bend your toes, don’t let the knuckle of your big toe lift off the ground. Try to keep the rest of your leg above your foot/ankle ‘quiet’ and relaxed.

HOW: Get set-up laying on your side with your elbow directly under your shoulder. Have your forearm facing out, and bend your knees so that your thighs are at a 45 degree angle. Place your top hand on your top hip for body awareness. While keeping your feet together, push your forearm and knee into the ground to lift your hips up into the air. Push your hips up and forward as high as you can, hold for the time prescribed.

 

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.

HOW: Assume the plank position on your elbows and toes. Simply hold this position for the desired amount of time.

 

FEEL: You should feel all the muscles in your stomach working to hold this position. You may also feel your shoulder and chest muscles working.

 

COMPENSATION: Do not arch your low back, let your hips sag to the ground, or stick your hips too high in the air

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. Slowly lower down and repeat.

 

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 muscles working too, you shouldn’t feel your back muscles working hard.

 

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