Lower Body #1
Standing Position:
Hamstring curls - ankle weights - hold step platform for balance
Side lunge and rotate - medicine ball
Starting Position: Hold ball in front of the chest, elbows out to sides.
The Movement: Lunge wide to the side. Tilt so that the elbow
points up. Return to face front, and step feet back together.
Do one to each side for one repetition.
Pendulum - medicine ball
Starting Position: Hold the ball in front of chest, extend leg back and
point the toe.
The Movement: Lean forward from the hips, lifting leg behind you until
upper body and leg are parallel with the floor (T position).
Pause and squeeze the glutes.
Repeat then switch sides.
Squat and Hold (for 15 to 30 seconds)
Spring Frog
Starting Position: Straddle the step and feet on the floor.
The Movement: Lean forward from hips and grasp sides of step, hands under
chest.
Spring off the floor bringing both feet onto the step. Keep low, lightly
jump feet back to the floor and hp up again right away.
On the Floor:
Ball bridge - stability ball
The Movement: Lift hips, roll ball in, roll out, drop hips
Plank - single leg abduction
Starting Position: Plank position on forearms
The Movement: Lift leg 12 inches off the floor, take it out to the side,
return
V-push - resistance band around ankles, legs straight
The Movement: Legs out and in