Pre-Workout

  • Warm-up before you do exercises
  • Finish the workout with stretching.
  • Follow a balanced diet and drink plenty water.

LATERAL LUNGES

How to do it:

Stand with your feet shoulder width apart, hands on hips.

Step out with you right foot and put the weight over your right leg, squat to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back straight and core engaged.  Do not push your knee over your toe.

Push off and bring your right leg back to the center.  That’s one rep. Finish 10-15 reps. Switch side and repeat.

SQUAT WALKS WITH BAND

How to do it:

Wrap a resistance band around legs around your thighs slightly above your knees. Stand with feet shoulder apart. Come in to demi-squat, not super low. Walk to both sides, take two steps to the right then two steps to the left.

FIRE HYDRANT

How to do it:

Position yourself on your hands and knees on the ground. Lift your right knee on the right side, keep your knee in a bent position.

Pause at the top of the motion and slowly return to the starting position.

Perform 10-15 reps and repeat on the other side.

CLAMSHELL WITH RESISTAND BAND

How to do it:

Wrap a resistance band around legs around your thighs slightly above your knees. Lie on your side  with legs stacked and knees bent 45 degree angle.

Rest your head on your lower arm.

Engage your core by pulling your belly button in, which will help you to stabilize your spine and pelvis.

Raise your upper knees as high as you can while keep your feet in contact with one another. Do not lift your lower leg off the floor.

Pause at the top a few seconds then return to the starting position.

Do 20 reps on each side

CLAMSHELL WITH STABILITY BALL

How to do it:

Lie on your back with a stability ball placed between your lower legs.

With your hands place behind your head, lift your leg off the floor while lifting your shoulders off the floor. Keep your core engaged to protect your spine. Pause for a while before returning to the starting position.

Make sure your neck in neutral position, do not strain it.

Repeat 10 times.

 

 

 

 

 

 

 

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