Valslide Lateral Lunge- 10x each side
Valslide Plank Scissors to Pike- 10x each move
equipment- 1 pair of Valslides
Don’t have sliders at home? A pair of paper plates on a carpeted floor or fuzzy socks on a wood floor will get the job done.
Valslide Lateral Lunge- Place a single slider under your left foot. Shift the majority of your weight into your right leg. Squat back into your right hip, simultaneously extending your left leg. Explore your range of motion while keeping your spine long and maintaining control of your limbs. You don’t want to collapse. Return to standing by pressing your right foot into the floor and extending your right hip and knee. Use your adductors to squeeze your left leg back to center. Repeat for a total of 8-10 reps and then switch to the other side.
Valslide Plank Scissors to Pike- Set up in a tall plank position with your shoulders stacked directly over your hands, your core engaged and the balls of both feet on sliders. First open and close your legs in a scissor. Try not to let your trunk bounce, and honor your hips range of motion. Now brace your abdominal muscles and pull your hips up into a pike. Lower back into plank with control. Continue like this for a total of 8-10 each move.