Valslide Alternating Back Lunges- 10x each side
Low Plank with Alternating Valslide Reach- 10x each side
Alternating Valslide Hamstring Curl- 10x each side
Equipment- 1 set of Valslides (Fuzzy socks on a hardwood floor or paper plates on a carpet floor make perfect at-home substitutions.)
Valslide Alternating Back Lunges- Begin in a tall standing position with your legs hip width apart and the front half of your feet on the Valslides. Your heels should be hanging off the back so that they can drive firmly into the ground. Bend both knees and extend your right leg behind you into a lunge. Aim to bend both knees to about 90 degrees and stop your back knee before it hits the ground. With control straighten both legs and reverse the movement, bringing your right leg back to meet your left. Keep your chest tall and your core engaged throughout the entire movement. Now repeat on the other side. Complete a total of 20 lunges before moving on to the next exercise.
Low Plank with Alternating Valslide Reach- Set up in a low plank with your forearms on the Valslides. Your elbows should be directly under your shoulders. Maintaining stiffness through your trunk, reach one arm out in front of you and then bring it back. Now repeat with your other arm. Challenge yourself with the reach, but only go as far as you can maintain the integrity of your plank. If your low back dips or you shift to the side, you have gone too far. Shoot for a total of 20 reaches and then go on to the final exercise in this circuit.
Alternating Valslide Hamstring Curl- Lie on your back with your knees bent and your feet on the Valslides. Press up into a bridge by driving your feet into the floor and engaging your abdominal muscles and glutes. Try to create a straight line from your shoulders to your hips, while being careful not to overarch your low back. You’ll be maintaining this position throughout the entire exercise. Now extend one leg until it is parallel to the floor. Contract your hamstrings and bend the knee to bring the leg back. Think about pressing down as if you are dragging that foot through the mud. Repeat on the other side.