Hinge forward at the hips, while maintaining a straight line from head to back toe.
Lower back knee with arms extended toward the floor.
3 sets, 12 reps each leg.
Open knees and lock heels together above knees.
With core engaged and active glutes, kick heels towards ceiling.
Focus on pulling your navel into your spine, squeezing your glutes and stabilizing through your entire body.
Pull your left arm into a 90-degree angle and then extend back.
Lower back to your starting position.
Repeat, alternating your arm each time.
3 set, each 30-45 seconds.
Place the non-support arm either on your hip or straight up in the air.
Place neck in neutral alignment as if though you were comfortably standing.3 sets, 20-30 seconds each side.
Keep your core braced the entire time.
3 sets, 15 reps each leg.
weights in each hand.
On the way down, bring the weights to your ears on either side and keep your elbows high.
Focus on the glute and squeeze like you are holding a lottery ticket that you dont want to lose!
3 sets, 15 reps.Modification: To make this move more challenging, use a Bosu under your feet.
Keep hip and knee of lifted leg extended throughout movement.
Once stretch is felt bring elbows up and then kick the hands back.
Once the kickback is completed, return to original position by raising torso while lowering lifted leg.
Straighten knee of supporting leg as torso becomes upright.
Repeat on opposite leg.
3 sets, 12 reps each leg.
Be sure to keep your abs drawn in and your back straight.
Curl the dumbbells as you return to the starting position.
3 sets, 12 reps each leg.
Stand with heels on dumbbells and toes on the floor.
Keep weight in the heels and glutes and check that that knees stay directly over the ankles.
3 sets, 12 reps (*Slow negatives.
3-4 counts on the way down).
Sit back into the lunge, almost as you would when doing a squat.
Use the inner thigh to pull the glider back in.
3 sets, 15 reps each leg.
