Front Side Back Side Plank

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Begin in plank position: Feet hip width apart up on the balls of your feet, resting on forearms, elbows directly under shoulders, straight line, no droopy hips and no raised hips.  Engage glutes and abs (tighten your butt and stomach).  Slowly extend one leg up, pause and count to 1, then release leg gently down to floor, repeat with opposite foot.  Continue for 10 reps each foot.   

Move quickly onto your side and get into side plank position: elbow under shoulder, feet extended out straight to your side in a line, and feet stacked.  Raise your hips up off the ground and think about pushing your elbow into the ground as you lengthen your legs out.  Extend the top leg up and hold for 1 count, slowly and gently release it back down to other foot, repeat for 10 reps. 

 

Move quickly into a reverse plank: hands under shoulders and fingers facing towards feet, legs extended out in front of you and raise onto your heels, butt off the ground.  Slowly raise one foot up off the ground, hold for 1 count and carefully replace it back down to floor (don't crash it down) repeat with opposite foot.  Repeat for 10 reps each leg.

Move quickly onto your opposite side and get into side plank position: elbow under shoulder, feet extended out straight to your side in a line, and feet stacked.  Raise your hips up off the ground and think about pushing your elbow into the ground as you lengthen your legs out.  Extend the top leg up and hold for 1 count, slowly and gently release it back down to other foot, repeat for 10 reps. 


Up Down Plank

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Begin in plank position (top photo) on forearms, legs extended behind you, resting on toes.  Hold your abs and glutes in tight and don't allow your hips to droop or pike.  Slowly straighten your right arm (middle photo) then left arm (bottom photo) coming into a raised push-up position.  Reverse the motion and return to plank, lowering right arm first then left arm.  Repeat, alternating lead arms.  Do 10 reps.  rest and repeat. 

10 reps, 2-3 sets


Side Plank with Arm Extensions

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Get into side plank: hips stacked, feet stacked, elbow under shoulder supporting upper body.  As you press your hips up off the ground, try to think of pressing your elbow down into the ground and your hips up and your legs out.

Grab a 5lb dumbbell and extent it out at shoulder height, then over head (count to one) reverse the movement. 

Stay up in side plank the entire time and extend the arm out and up for 10 reps.  REST.  Repeat on other side.

Works the shoulder and core. 


Plank With Opposite Arm and Leg Lift

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Get into plank position with feet hip width apart and elbows under shoulders, abs sucked in tight and squeeze your butt.

Slowly extend one arm out in front and opposite leg up in back and hold as you count to one.

Return to plank the repeat on opposite sides.  That is on rep. Complete 10 reps.

Try not to let your hips twist, hold body still.  Keep abs and butt tight.


Side Plank with Leg Extensions

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Lay on side with hips stacked, elbow directly under shoulder.

Lift hips up pressing elbow into mat and think of lengthening your legs out, keep feet stacked.

Engage your tummy and glutes and slowly lift top leg straight up and GENTLY release it back down with control.  Do not drop your leg down.

Repeat leg lifts 10x, remember to hold leg up for one count, then release it down, keeping abs and glutes tight.

Repeat on opposite leg.

Rest and repeat for 2-3 sets of 10 Reps per leg.


Plank with Kick Stack

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Get into plank position, on forearms and squeeze glutes and abs. Raise one leg up and hold for 1 count, lower down and raise opposite leg up and hold for 1 count, repeat 10x per leg.

Mix it up!  Now stack one foot on top of the other foot (ball of foot on back of opposite foot heel) then kick the leg out to the side (hold for 1 count) then stack it again.  Repeat for 10x on right.  then move on to the left side.


V-Sit Crunch

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Sit with legs out straight and arms resting on the ground at your sides.  Lift legs up and extend then straight, lowering legs down, but not all the way as you lean back with upper body.

Bring knees in and upper body back up to a crunch position holding tummy in tight and flat. 

Extend legs out again and lower them down as you lower your back down, repeat for 10 reps.

Rest.  Repeat 2-3 sets.


Balance Ball with Hamstring Curl

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Lie down with your back on the floor with your legs stretched straight out on top of the ball.  Straighten your back and rest your arms at your sides. Inhale and you should be in a neutral position (top photo).

Raise your hips off the ground until your body is almost completely straight (middle photo). You should be aligned from your chest to your hips to your feet, which should be pointing outwards. Make sure you're supporting your weight using your arms, which should not change position.  Keep the arms soft and don't grab at the mat.

(bottom photo) Roll the ball in towards your hips while raising the hips up high off the mat, keeping arms soft at your sides.  Continue rolling the ball in and out in a controlled manner and hold each position for one count...roll in and count to 1 then roll out and count to 1.  Repeat for 10 reps. 

Rest and repeat 2-3 sets. 



Ball Pass

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Lie faceup on the floor, holding a stability ball overhead with both hands, your legs together and extended out straight on the floor (top photo).

In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (middle photo).

Squeeze the ball with your legs and lower your arms and legs back towards the floor (bottom photo) without letting them touch the floor.  The minute you feel your low back pop off the ground, then reverse the movement and bring your hands and feet back up passing the ball back to your hands. That's one rep. Do eight to 10.

Rest and complete 2-3 sets of 10 reps