Low Plank with Right Leg Extension- :30
Prone W with Overhead Reach- :45
Low Plank with Left Leg Extension- :30
Marching Bridge/ Bilateral Bridge Combo- :60
Workouts don’t need to be overly complicated or glamorous. A daily practice with some fundamental movements will yield big results.
Low Plank with Right Leg Extension- Set up your plank with your forearms down and your shoulders directly over your elbows. Pop up on to your toes, keeping your body in a straight line. Think about actively engaging your entire body. Pull your belly up towards the ceiling, and fire your glutes and quads. Resist the urge to let your lower back sag. Your shoulders will also stay active, pushing away from the floor. Once you’re solid, start your single leg lift. Keep the leg straight, lead with your heel and squeeze your glute to extend the right leg just a few inches. Lower with control, and repeat. Be sure to maintain the integrity of your plank the entire time.
Prone W with Overhead Reach- Relax down on to your stomach. Set up your arms in a W position at your sides. Engage your upper back and rear shoulder muscles to lift your arms up off the floor. Keeping them lifted, raise your arms overhead. Lower, relax and repeat. Be intentional with your movements- really spread your fingers, engage your arms and explore your full range of motion.
Low Plank with Left Leg Extension- Repeat the low plank as described above. This time extend your left leg. Lift and lower for 30 seconds.
Marching Bridge/ Bilateral Bridge Combo- Lie on your back, bend your knees, and drive your feet into the floor. Firing your glutes, tuck your pelvis slightly and lift your hips up off of the floor. Dip and squeeze for two reps, followed by a single march on each leg. Be sure to keep your hips square and your core engaged the entire time. Continue for 1 minute.