20 Jan Unilateral Farmer Carry – Kettlebell
HOW: Grab onto a kettlebell with one hand in standing position. Hold the weight at the same height of the opposite shoulder. Use your core muscles to stay standing straight with appropriate core engagement.. Walk forwards and backwards for the prescribed amount while maintaining that...
23 Dec Farmer Carry – Dumbbell, On Toes
HOW: Stand up tall with a weight in both hands. Keep your shoulder blades pulled slightly back, head erect towards the ceiling, and shift your weight forward towards your toes. Take slow, controlled, and quiet steps one at a time. Your heels should never contact...
23 Dec Pushup Plus – Bear
HOW: Set up in a bear position by placing your hands on the ground underneath from your shoulders, knees bent underneath your hips. Push your toes into the ground slightly lifting your knees off of the ground. From here, push into the ground rounding your...
23 Dec Isometric Bridge – Isometric Adduction
HOW: Place a yoga block or med ball in between your knees at the bottom of your inner thighs. Begin by lying on your back with your knees bent up and your feet flat on the ground about shoulder width apart. Squeeze the object, then...
23 Dec Isometric Bridge – Isometric Hip Abduction, Band
HOW: Loop a resistance band around your legs just above the knees. Begin by lying on your back with your knees bent up and your feet flat on the ground about shoulder width apart. Put tension on the band rotating your hips slightly outward while...
23 Dec Bridge – Heel Raise
HOW: Begin by lying on your back with your knees bent up and your feet flat on the ground about shoulder width apart. Push into the ground with your feet lifting your hips as high as you can flexing your glutes and engaging your core...
23 Dec Bird Dog – Bear, Pulse
HOW: Set up in a bear position by placing your hands on the ground underneath from your shoulders, knees bent underneath your hips. Push your toes into the ground slightly lifting your knees off of the ground. From here, straighten one leg straight out from...
27 Oct Single Leg Pallof Press – Outside Leg
HOW: Attach a resistance band to something at about waist height. Have the attachment of the band at one side and grab onto it with both hands. Shift all of your weight to the outside leg. Lift up and bend the inside knee and keep...
27 Oct Single Leg Pallof Press – Inside Leg
HOW: Attach a resistance band to something at about waist height. Have the attachment of the band at one side and grab onto it with both hands. Shift all of your weight to the inside leg. Lift up and bend the outside knee and keep...
27 Oct Seated Diaphragmatic Breathing
HOW: Start in an upright seated position. Place one hand on your chest, and the other on your stomach. Work on pushing air in and out of your stomach feeling it rise under your hand. Perform this for the prescribed amount of time or reps. FEEL:...
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