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For these moves you’ll need a sturdy table.
Table Hamstring Curl
Stand facing table.
Bend forward, resting forearms on table with palms up.
Keep spine long and lift right leg directly behind body as high as possible without rotating hips.
With right foot flexed, bend right knee, bringing right heel toward glutes.
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Curtsy Kick
Stand to left of table with right hand gently resting on tabletop.
Straighten right leg and slowly swing left leg out to left, hovering above floor.
(Imagine sliding between two glass panels.)
Go as low as possible without lifting heels, then push up to stand.
Pop left heel up, resting on the ball of left foot.
Hinge hips back to lower into a narrow squat, keeping left foot raised.
Grip sides of table with hands.
Keeping torso flushed against table, lift legs in air towards the back corners of the room.
Raise legs as high as possible without arching back.
Squeeze glutes at the top, then return legs to floor.
Bend and extend left leg without straightening right knee.
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Assisted Disco Reach
Stand facing table with toes pointing forward.
Extend right out to right while reaching right arm diagonally overhead to the left.
Slowly bring right leg diagonally behind left while switching arms.
Keep spine long and abs tight and use the table as needed for balance.
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Quad Stretch
Stand with back to table.
Bend right knee, resting top of right foot on tabletop.
Feel the stretch along the front of right leg.
Hold for 20 seconds.
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Figure Four Stretch
Stand facing table with feet pointing forward.
Lift left leg on tabletop, bending knee so shin is parallel to hips.
Keeping the spine long, slowly bend over left leg.
Hold for a few seconds then slowly return to standing.
