30 Mar Step Up – 4 Way
HOW: Begin with a small step set on the ground. Using one side edge of the step, step up forward with the leg closest to the step bringing the outside leg’s knee up into a runner’s position. From here, bend your inside knee and...
29 Mar Hip Twister
HOW: Start in a standing position with your feet together and a slight bend in both knees. Slightly hinge forward at the waist and cross your arms across your chest with your hands on your shoulders. From here, turn your hips from side to...
23 Mar Standing Pelvic Circles
HOW: Start in a standing position with your feet spread far apart in a wide stance. Place your hands on your hips and move them in a circular motion tilting the pelvis in a different direction as you rotate it. FEEL: As your hips...
23 Mar Single Leg Hip Hinge Pelvic Tilt
HOW: Start in a standing position.. Place your hands on a stick, shift your weight to one leg, and rotate your hips forwards creating an anterior pelvic tilt. Then, rotate your hips backwards creating a posterior pelvic tilt. Do this going forwards and backwards...
23 Mar Hip Hinge Pelvic Tilt
HOW: Start in a standing position with your knees slightly bent and a small forward hip hinge. Place your hands on your hips and rotate your hips forwards creating an anterior pelvic tilt. Then rotate your hips backwards creating a posterior pelvic tilt. Do...
23 Mar Lateral Bound to Medball Throw – Sideways
HOW: Grab onto a medball with both hands and have a wall to one side. Jump/bound with the outside leg landing on just that foot and lower the medball down and out. Quickly, jump/bound back to the inside foot towards the wall as you...
23 Mar Bridge March – Arms Extended
HOW: Start by lying on your back with your knees bent and feet flat on the ground. Extend your arms out and over your chest with your palms together. Push into the ground and lift your hips up as high as you can. From...
23 Mar 90/90 Hip Lift Off – Rotating
HOW: Get in a seated position on the ground with one knee straight from your keeping your lower leg pointing in creating a 90 degree angle. Position your other knee out out to the side with your lower leg pointing straight back. From here,...
23 Mar 90/90 Hip Lift Off – Internal Rotation, External Rotation
HOW: Get in a seated position on the ground with one knee straight from your keeping your lower leg pointing in creating a 90 degree angle. Position your other knee out out to the side with your lower leg pointing straight back. Stay in...
24 Feb Side Plank – Clam, Hip Thrust, On Knees
HOW: Get set up in a side plank position with your forearm on the ground, elbow underneath your shoulder, and your legs together with your knees bent. Push into the ground with your bottom knee, causing your hips to lift off of the ground....
