16 Apr Tall Plank – Elevated Surface
HOW: Get a bench of some sort of elevated surface like a sturdy chair or table. Get into a tall plank position by putting your hands on this surface. Hold this position, keeping your core and shoulders actively engaged. You should think of pushing...
16 Apr Posterior Lunge – Slider
HOW: Place a slider under the leg you do NOT want to work. The working leg is the leg that does not move. Slowly lower your body and slide the sliders out behind you into a posterior lunge position. Then return back to the...
16 Apr Anterior Reach – Slider
HOW: Place a slider under the leg you do NOT want to work. The working leg is the leg that does not move. Slowly lower your body and reach out in front of you, then return back to the starting position by 'pushing' yourself...
16 Apr Tall Plank – BOSU
HOW: Start on your toes. Grab the BOSU with the black side up. Get into a tall plank position and hold this position, keeping your core and shoulders engaged. FEEL: You should feel your core and shoulders working to maintain the position. COMPENSATION: Do...
16 Apr Plank – On Knees, BOSU
HOW: Start on your knees. Grab the BOSU with the black side up. Get into a modified plank position and hold this position, keeping your core and shoulders engaged. FEEL: You should feel your core and shoulders working to maintain the position. COMPENSATION: Do...
16 Apr Single Leg Squat – BOSU Black Side
HOW: Stand on one leg on the black side of the BOSU. Once you feel you have your balance, descend on one leg into a squat. FEEL: You should feel all the muscles in your legs and core working, especially your quadriceps muscles. COMPENSATION:...
16 Apr Single Leg Squat Catch – BOSU
HOW: Start on the black side of a BOSU. You should be able to easily perform single leg squats before trying this progression. Using a ball (or any other small object), drop the ball and quickly attempt to catch the ball. The lower you...
16 Apr Tall Side Plank – On Knees, Isometric Hip Abduction
HOW: Get set-up on your side with your hand directly under your shoulder and your elbow straight. Have your knees bent at a 45 degree angle with your knees and feet supported on the ground. At the same time push your hips up and...
16 Apr Tall Side Plank – On Knees, Hip Abduction
HOW: Get set-up on your side with your hand directly under your shoulder and your elbow straight. Have your knees bent at a 45 degree angle with your knees and feet supported on the ground. At the same time push your hips up and...
16 Apr Side Plank – On Knees, Up and Down
HOW: Get set-up laying on your side with your elbow directly under your shoulder. Have your forearm facing out, and bend your knees so that your thighs are at a 45 degree angle. Place your top hand on your top hip for body awareness....
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