21 May Bird Dog – Feet Up
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Keep your back flat and your core engaged. ...
16 May Standing Pelvic Tilt
HOW: Start in a standing position with your hands on your hips. Begin by drawing your belly button in rotating your hips forwards. Only allow movement in the lower abdominal area as you rotate your hips forward. Perform in a slow and controlled motion....
16 May Seated Pelvic Tilt
HOW: Start in a seated position with your knees out from your hips and your feet underneath your knees. Begin to draw your belly button in rotating your hips forwards. Only allow movement in the lower abdominal area as you rotate your hips forward....
16 May Quadruped Arm Raise
HOW: Start by getting on the ground with your hands directly under your shoulders and your knees under your hips about shoulder width apart. Use your core to stabilize your body and lift the other arm up straight up over your head with your...
16 May Prone Superman
HOW: Start by lying face down with your arms directly in front of you and your legs straight down. Lift your arms and legs up towards the ceiling at the same time while keeping your elbows and knees straight. Lift as high as you...
16 May Pelvic Tilt – Swissball
HOW: Start by sitting upright on a swissball. Engage your core and begin the pelvic tilt by arching your back and rotating your hips backward. Then, round your back bringing your hips forward. Move back and forth between the two motions. The more your...
16 May Hook Lying Diaphragmatic Breathing
HOW: Start by lying on your back in the hook lying position with your knees bent and your feet flat on the ground. Place on hand over your chest and the other hand over your stomach. Focus on breathing in your lower abdomen area....
16 May Suitcase Lift – Dumbbell
HOW: Start in a standing position with a dumbbell on the floor at your side. Center yourself, bend down and reach for the dumbbell, trying to maintain a neutral spine. Bring it up and then back down. FEEL: You should feel the muscles in...
16 May Carry – Suitcase, Unilateral, In Place
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...
16 May Offset Carry – Suitcase, Front Rack
HOW: Start in a standing position holding a kettlebell in each hand. One arm will carry the kettlebell at your side. Bring the other kettlebell up into the front rack position. Your elbow should be squeezed in as you hold the kettlebell by the...
