Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Look Ma! NO HANDS! 🙂
Description: Follow the video to get your wrists ready for weight bearing
15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another.
Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Put your booty against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.
Goal: 5 body rolls with 15 second holds
Description: Begin in a hollowbody plank on your elbows. Use your core to pull your knees up and through your elbows into a crunch. Return to a plank.
Goal: 3 rounds of 10 reps
Description: Hold onto a door frame in front of you. Perform a curtsey lung as the video shows. Focus on keeping your pelvis pointed forward.
Goal: 3 rounds of 8 reps each leg.
Description: This move begins with your upper body in a hollowback with your shoulder blades held off the floor in a full crunch. You will then lift one leg with a straight need, cross it over your other leg, raise it back up, then lower it to the floor slowly. Repeat on your other leg.
Goal: 3 rounds of 5 reps each leg.
Description: Start in a tall plank position with core engaged. Perform scapular protaction and retraction while keeping elbows straight.
Goal: 3 rounds of 15 reps
Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.
Goal: 3 rounds of 10 reps each leg.
Description: This move starts by lying on your back with your legs straight. You will then lift 1 leg at a time doing circles with that leg being sure to keep the circles even and not rotating your hips away from the ground to compensate for any tightness.
Goal: 5 circles each direction, per leg
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 2 reps each leg.
15-30 seconds between rounds of moves. Only take as long as it takes you to move from one position to another.
Description: Start in a plank position on your elbows. Using your core, slide you feet and pull your hips up to a piked position trying to stack hips over shoulders. Slide feet back down into a plank.
Goal: 3 rounds of 8 reps
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 3 rounds of 5 reps each leg
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it using your glutes. Do not let your lower back arch.
Goal: 3 rounds 5 reps each leg.
Description: This move begins in an elbow plank while maintaining a hollow body core. Keep your leg straight as you lift it out to the side. Do not let your lower back arch.
Goal: 3 rounds 5 reps each leg.
Description: Begin with your feet together (or slightly separated if needed). Squat as deep as you can with the goal being to get all the way down into a resting squat.
Goal: 3 rounds, 10 reps with 5 second holds.
Description: Begin on your back with your legs frogged so that the bottoms of your feet are together. Keep your legs frogged as you contract your core so your feet and hands meet. Slowly lower yourself back down.
Goal: 3 round of 5 reps.
Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Bend the front knee and lean forward causing a stretch of the calf. Focus on shifting your hips forward and slightly down.
Goal: 30 sec holds x 2 reps each leg
Description: Lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.
Goal: 10 second holds x 10 reps each direction.
Extra Notes: Keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time. – Yes, that means your knees will not touch the floor. She cheats in the video.
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. Use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 2 reps each arm with 30 sec holds
Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.
Goal: 1 round, 4 reps each leg x 30 second holds
Description: This stretch starts by sitting with good posture. Place the bottoms of your feet together and pull them in close to your pelvis. Use your elbows/hands to push your knees down towards the floor.
Goals: 15 second holds x 10 reps
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 4 reps each direction.