27 Oct Star Side Plank – Hip Dip
HOW: Begin in a star side plank position on your hand with your feet, knees, hips, and shoulders in a straight line. Elevate your top leg for the entirety of this exercise. Slowly lower yourself to allow your hips to tap the floor then...
27 Oct Double Exchange – Wall Supported
HOW: Begin standing up with your hands against a wall with one knee up towards your chest. Drive the elevated leg down towards the floor then quickly exchange legs back to the starting position. This movement should be performed quickly and with power. Lean...
27 Oct Side Plank – Hip Dip
HOW: Stand on an elevated surface with one foot off of the ledge. Lower the elevated foot by dropping your pelvis. Elevate your pelvis on that leg by using your glute muscles on the stance leg. If you have your hands on your pelvis...
27 Oct Bird Dog – On Swissball
HOW: Begin on your hands and knees with a swiss ball under your stomach. Engage your core slightly then lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg...
27 Oct Prone Swimmer
HOW: Lay face down with your arms overhead. Lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg movement. FEEL: You will feel the muscles on the back of...
27 Oct Prone Swimmers – In Extension
HOW: Lay face down with your arms overhead. Elevate both arms and legs off of the floor into a superman position. Lift one arm up and the opposite leg towards the ceiling and repeat back and forth. Your shoulder blade should drive the arm...
17 Oct Single Leg Fire Hydrant – Wall Support, Band
HOW: Get set-up with one foot behind you supported on a wall, have enough space between your foot on the ground and the wall so that your knee is not beyond your toes on the side you're standing on. With a band on above...
17 Oct Isometric Supine Clam – Band
HOW: Get set-up laying on your back with your knees bent. Place a band on around and above your knees. Perform the exercise by separating your knees pushing out against the band as hard as you can and holding this position. FEEL: You will...
17 Oct Single Leg – Feed In, Feed Out
HOW: Get set-up standing on one leg with the hip and knee slightly bent while holding a clam motion with the other leg. While maintaining this motion, feed in and out of your hip by moving your pelvis on your hip. Think of if...
17 Oct Single Leg Fire Hydrant – Feed In, Feed Out, Band
HOW: Get set-up standing on one leg with the hip and knee slightly bent while holding a clam motion with the other leg with a band on around your knee. While maintaining this motion, feed in and out of your hip by moving your...
