11 May Quadruped Hip CAR
HOW: Start in a quadruped position, then lift one leg up and perform max extension, external rotation, abduction and flexion, Reverse and repeat. See video for tips. FEEL: You will feel muscles all around your hip as well as throughout your entire body working...
29 Apr Donkey Kick – Knee Straight
HOW: Start in the quadruped position on all fours. Keeping your core/stomach braced and tight, slowly lift one leg and straighten it behind you, squeezing your butt. While doing this, do not let anything move. Repeat on the other side FEEL: You should feel...
25 Apr Multi Directional Lunge – Posterior Focus
HOW: While standing on one leg, you are going to reach the other leg in 3 different directions as you perform a single leg mini squat to draw the letter 'Y' behind you. FEEL: You should feel the thigh muscles and butt muscles working...
24 Apr Standing Chin Tuck – Wall, Rotation
HOW: Place your forehead against the ball on the wall. Add a slight chin tuck then slowly rotate from side to side. Move with control, and maintain the chin tuck as you rotate. FEEL: You will feel the muscles on the front of your...
24 Apr Tall Kneeling Pallof – Press
HOW: Move out until the resistance band is of moderate resistance. A Palloff press is properly executed by bringing arms out in front of you by flexing the shoulder and extending the elbows. Slowly move back and forth from reaching your arms out in...
24 Apr Standing Chin Tuck – Ball, Rotation
HOW: Place the back of your head against the ball on the wall. Add a slight chin tuck then slowly rotate from side to side. Move with control, and maintain the chin tuck as you rotate. FEEL: You will feel the muscles on the...
22 Apr Single Leg RDL – Rear Foot Slide
HOW: Begin in a standing position with a majority of your weight on one leg. Next focus on hinging primarily at the hips. This is achieved by bring your torso forward and pushing your butt back. As your torso comes forward the sliding leg...
22 Apr Hip Ws – Band
HOW: Begin in a squat position, with a majority of your weight in the balls of your feet. Take a step out to your side (in a W formation) and allow your opposite leg to slowly meet with the leg that stepped out. Make...
22 Apr Kickstand RDL
HOW: Begin in a staggered stance position with a majority of your weight on the front leg. Next focus on hinging primarily at the hips. This is achieved by bringing your torso forward and pushing your butt back. Lower yourself as far as you...
22 Apr Single Leg Bridge – Leg Bent
HOW: Start on your back with one knee bent on the floor and the opposite leg bent in towards your chest. Tighten up your stomach first, then your glutes. Next, drive your heel into the ground and lift your hip up towards the ceiling...
