04 Aug Deadlift – Kettlebell, Pelvic Floor Contraction
HOW: Begin in a standing position with a kettlebell in front of you. Keep the shoulder blades squeezed to hold the weight. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Let the weight...
04 Aug Anterior Step Up with Weight- Pelvic Floor Contraction, Kettlebell
HOW: Begin in a standing position at a step or a stair. Grab a weight you can hold in one hand. Begin with one foot up on the step. As you breathe in, breathe into the belly and the area between the sits bones,...
04 Aug Squat Jumps – Pelvic Floor Contraction
HOW: Begin standing. Get your hips back to a loading position. Push through the hips as you drive up tall for the jump. Land softly. Exhale and squeeze the pelvic floor during the jump and inhale to relax in the loading position. FEEL: You...
03 Aug Tall Kneeling Hip Hinge – Band, Pelvic Floor Contraction
HOW: Begin in a kneeling position. Anchor a band behind you, placing it just below the hip bones. Knees are wider than the hips. Hands are placed across the chest or behind the back. While lowering the chest towards the ground, let the band pull...
20 Jul Deep Lateral Step Down – Assisted
HOW: Stand on the edge of a taller box/step and balance with all of your weight on the leg you want to exercise. Make sure you are next to a sturdy surface that will support your weight, we will be using this for assistance. Your...
20 Jul Anterior Step Down to Reverse Step Up
HOW: Stand on the step. Shift all of your weight to one leg. With the opposite foot in the air, your goal is to reach forward as far as you can where you begin to loose control of the descent. At this point, your foot...
31 May Captain Morgan – Hip Drop, Swissball
HOW: Begin by standing near a wall. Assume a march position to stabilize an object with the knee of the side of the thigh that is lifted. Abduct or push the thigh out into the object. Push your hips back, bend at the knees, let...
31 May Tabletop Heel Tap – Anti-Extension, Band
HOW: Start by lying on your back with a band anchored behind you, about waist height. Take the band and pull it down with straight arms below chest height, right up to the line of the belly button. Take a tabletop position with knees and...
31 May Standing Hamstring Curl – Band
HOW: Anchor a band at ankle height. Attach the band around the arch of your foot. Begin by balancing on one leg with the option to use a wall or an object for upper body support. Keeping tension in the hips and the torso, bring...
30 May Single Leg Hamstring Pull Down – Quick, Band
HOW: Anchor a band at or above head height. Grabbing onto the band, pull it towards you as you assume a face up lying position on the floor. Anchor the band around your ankle. Use the other leg to help push the resisted side towards...
