31 Dec Tall Kneeling Chop – Band
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be up at your side. Pull it down across your body...
31 Dec Tall Kneeling Lift – Band
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored low, almost at the ground level. The band should be at your side. Pull it up...
31 Dec Tall Kneeling Lateral Overhead Pallof – Band
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be up at your side. Keep your elbows straight as you...
31 Dec Hollow Hold – Weight Plate On Legs
HOW: Lying on your back, place a weight plate on top of your lower legs with your feet together. Bring both of your arms straight up overhead. Contract your core to flatten your back, then lift both feet up off of the ground about...
31 Dec Tall Kneeling Pallof – Overhead, Anterior
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be anchored in front of you. Pull it up overhead with...
31 Dec Tall Kneeling Pallof – Overhead, Posterior
HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be anchored behind you. Pull it up overhead and move it...
14 Dec Bridge – Head Turns
HOW: Get set-up flat on your back with your feet flat on the ground with the knees bent at approx. 90 degrees. While maintaining a flat low back, push into the ground to bridge up and lift your hips off the ground. Your body...
14 Dec Bird Dog – Head Turns
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the arm and leg up as high...
14 Dec Bridge Twist and Reach
HOW: Begin by lying on your back with your knees bent and feet flat on the ground. Bring both of your hands together with your arms straight out in front of your chest. From here, push into the ground and lift your hips up...
10 Dec Single Leg RDL
HOW: In a standing position, shift your weight to one leg. Apply pressure through all of your foot and slightly bend that knee. Hinge forward at the waist while keeping your back flat and kick the opposite leg back. Pull yourself back to the...