Movements: Squat/Bend/Single Leg/Push
Equipment Needed: Mini Bands
WARM UP
- Jog in place: :30 seconds to 1:00 minute.
- Hop in Place (Heels never touch): 20 hops.
- Lateral Hops (Heels never touch): 20 hops.
- Front to Back Hops: 20 hops.
- Square hops: 10 squares each direction.
- Inch Worms: 10 reps.
- Mountain Climbers: 20 reps.
MOBILITY
• Right to Right/Left to Left: In a plank, take your
right foot towards your right hand, then alternate
left foot towards left hand. Try to get your toes as
close to, or in front of your finger: 10 reps on
each side.
-Right to Right Hold: In a plank, take your right foot towards your right hand and HOLD it. From there, concentrate on your left hip flexor, and slowly raise your hips up and down: 15 reps.
-Left to Left Hold: In a plank, take your left foot towards your left hand and HOLD it. From there, concentrate on your right hip flexor, and slowly raise your hips up and down: 15 reps.
MINI BAND EXERCISES
-Banded Squats: 10-30 reps.
-Banded Lateral Walks: 20 steps each way.
-Banded Fire Hydrants: 10-20 reps.
-Banded Hip Bridge: 10-20 reps.
-Banded One Leg RDL: 10-20 reps each side.
-Banded Wrist Out and In: 3 sets of 10 reps.
BODY WEIGHTED EXERCISES
-Supine 90 degree knee pushes: 3 set of 10 seconds.
-Push ups: 10-30reps.
-Crunches: 10-30 reps.
-Push Ups: 10-30 reps.
-Crunches: 10-30 reps.
STRETCHING
-Hamstring Stretch: 10-30 second hold.
-Glute knee hug: 10-30 second hold.
-Lower lumbar: 10-30 second hold.
-Shoulder Stretch: 10-30 second hold.
-Triceps Stretch: 10-30 second hold.
-Chest and neck Stretch: 10-30 second hold.
GREAT JOB