21 May High Knees – In Place
HOW: In a standing position, start by bringing one knee up as high as you can tolerate(hip level is as high as you need to go). Push off with your toes on the opposite leg to drive the other knee up. Alternate pushing off...
21 May Hamstring Pawback
HOW: Start by standing straight up. Bring one knee up high towards your chest, then slowly begin to straighten out your knee as you lower your leg back down. As your toe gets closer to the ground strike the ground and slide your foot...
21 May Downward Dog
HOW: Start in the push up position with your hands directly underneath your shoulders and your legs straight back with your toes pushing into the ground. Push the ground away from you and lift your hips into the air. Hold that stretch as long...
21 May Downward Dog – Ankle Tap
HOW: Start in the push up position with your hands directly underneath your shoulders and your legs straight back with your toes pushing into the ground. Push the ground away from you and lift your hips into the air. As your hips raise into...
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 Reverse Hyperextension
HOW: Start by lying face down on a stable surface. Slide your hips off of the table or bench. The front of your hips should be on the edge of the surface. Stabilize your upper body with your arms. Put your legs together and...
16 May Prone Glute Squeeze
HOW: Start by lying face down. Put your toes into the ground. Squeeze your glutes rotating your hips down to the ground. Hold that contraction for the prescribed amount of time, then relax. Imagine trying to pinch something between your butt cheeks. FEEL: 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 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...
