Warm-up:
Do 3-5 minutes of dynamic movements or holds. Some
good choices:
PlanksAlternate forward and Lateral Lunges on each side
Squats
Grapevine across the floor crossing your right foot in front of the left and then behind when moving left and vice versa
Exercise Name
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Exercise
Description
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Repetitions
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Dumbbell Clean and
Press
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Stand with feet hip width
apart, dumbbells in your hands knuckles forward dangling in front of your
thighs. On an inhale use the backs of your forearms to perform a reverse curl
bringing the dumbbells up towards your shoulders. On your exhale press the
dumbbells straight over head. Inhale slowly lower them to shoulders and then
exhale them down by the sides. Focus on using just the arms by keeping the
legs stationary.
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15
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Cone Hops
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Place a cone, towel, or
dumbbell on the floor. Stand to one side of the cone with your feet hip width
apart. Jump over the object with as much height as possible landing in.
Repeat toward the other side.
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20 total (10 in each
direction)
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Burpee with
mountain climbers
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Start standing tall. Place
your hands on the floor. Step or jump back to a plank position. Draw one knee
up towards your chest quickly extending it back out and then the other knee
(mountain climber). Step or jump your feet back towards your hands and then
either stand up or jump up. Work on keeping shoulders overtop of hands when
in the plank position as well as the butt down for the mountain climbers
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20
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Squat Lunges
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Hold dumbbells at your
sides with your feet hip width apart. Perform a squat lowering your hips
toward the floor with weight in your heels. After coming out of your squat
perform a reverse lunge on one side being sure to pull back up with the front
foot. Squat and then repeat on the other side.
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10 lunges each side
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Plank with Hand
Taps and Plank with Toe Taps
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Come into a plank position
on your forearms. Keeping your hips solid you are going to tap your right
hand out to the right side bring it back in and then tap your left hand out
to the left side. The closer your arms are together the easier this is and
the wider your feet are the easier this is.
Then you are going to tap
your right foot out to the right side bring it back in and then tap the left
foot out to the left side. Be sure hips stay level and low this whole time.
Both exercises are not
about speed but control.
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5 taps in each direction
with both hands and feet
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Super Crunch
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Lie on your back with your
knees and hips bent at a 90 degree angle with hands behind head and elbows
wide. Perform a bicycle motion (bring opposite knee and shoulder together in
the middle of your body) on both sides and then bring both knees and torso up
in the middle for a double crunch.
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10 total
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Tri-Push up
Regular
Tricep
Power
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Perform a regular push-up
with your hands wide. Be sure to make adjustments with your feet/knees where
needed. Your tricep push ups are done with your hand right next to your chest
with elbows grazing the side ribs. Your power pushups are like jumping jacks
with your arms. When your arms are in the middle they are straight and when
you power them out to the sides lower your body down into a full pushup
position.
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10 of each
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- Stand against an object (a door frame works
well) and form a 90/90-degree angle with your arms as depicted
- Draw your belly button inward.
- Slowly rotate your trunk forward around stationary arm until a slight stretch is felt in the anterior shoulder region.
- Hold
for 20-30 seconds
- Draw your belly button inward
- Tighten glutes and perform a posterior
(backward) pelvic tilt.
- Hold for 20-30 seconds
- Avoid arching low back!
- Motion occurs predominately at the pelvis, the back leg should not move.
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