Lateral Band Walks– Start in a standing position with the mini-band around your ankles or above the knees. Your knees, hips and toes should be in line with each other. Move to the side stepping one foot at a time. Keep your movements controlled and keep tension on the mini-band. Perform 2-3 sets of 10-12 repetitions. Make sure the toes/feet stay pointed straight ahead as you push out to the side.
Side-lying Hip Abduction– Place the body in a straight line on the floor and then flex the bottom leg at the hip and knee as seen in the picture below. Keep the top leg straight and pull the toes towards the shin. Start with top leg towards the floor and then raise the leg until it is parallel with the floor or a little above parallel. Hold at the top for one second, lower the leg and repeat for desired repetitions. Perform 2-3 sets of 10-12 repetitions.
Band Pull Apart– Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise. Pause as you complete the movement, returning to the starting position under control. Perform for 2-3 sets of 10-12 repetitions.
Reverse Presses – Supine – 90: Lie on your back with your knees bent and feet flat on the floor with your toes pointed straight ahead. While maintaining this position,place the elbows on the floor at shoulder height. Allow the fingers to point towards the ceiling, keeping the wrists over the elbows, making a light fist if desired. Press the elbows into the floor, causing the shoulder blades to come together. Make sure the shoulder blades come together, rather than shrugging the shoulders up to the ears. Complete the desired number of repetitions.Perform 2-3 sets of 10-12 repetitions
Goblet Squat– Keep head/eyes straight ahead – do not look down towards the floor. Go down to parallel and keep the knees in line with the toes. It is OK if they are slightlyforward, but the knees should not be well forward of the toes! Drive thru the heels as you come up, but do not let the toes come off the ground. Perform 2 sets of 10-12 reps.
Side Plank– Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side. Hold the position for 15-30 seconds.
Split Stance Alternating Row– Hold a pair of dumbbells and stand with your left foot two feet in front of your right. Hinge forward at the hips to lower your torso toward the floor, dumbbells hanging under your shoulders. Pull the right dumbbell toward your chest; then lower your right arm while rowing the left weight toward your chest. Continue alternating for 10-12 reps on each side.
Balance and Reach– Begin in a standing upright position. Bend forward at your hips, lifting one leg straight (or as close to straight as possible) behind you, and reach toward the ground/cone with one hand at the same time. Return to the starting position and repeat with your other arm.
Make sure to maintain your balance and keep your back straight as you bend forward. Perform 8-10 repetitions on each leg
Mountain Climber– Start in the push up position with the hands under the shoulders and feet on the floor. Move the feet/legs towards the upper body, keeping the knees within the arms. Perform 2-3 sets for 15-30 seconds each.
Scaption– Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up. Begin the movement raising your arms out in front of you, about 30-45 degrees off center. Your arms should be fully extended as you perform the movement. Continue until your arms are parallel to the ground, and then return to the starting position. Perform 2-3 sets of 10-12 repetitions
Child’s Pose: From a kneeling position, ankles and knees together, lower the body all the way down so that the buttocks rest on the heels. Roll the upper body forward and down to the floor, placing the head on the floor. Relax the arms at your side. Relax and settle in this position for the desired time. (1:00)
Kneeling Groin Stretch:Start in a half kneeling position: Place your right knee on the floor bent at 90-degrees. The knee should be directly under your right hip. Allow your right foot to be on the floor behind you and in line with your right knee. Place the left foot in front of your body, with your left knee in line with your hip and bent at 90-degrees. Make sure your entire left foot is flat on the floor. Place your hands-on top of the left knee and slightly lean forward, while using your abdominals to slightly tilt the pelvis forwards. Make sure to keep the upper body relaxed and do not shrug the shoulders. Feel the stretch in the quadriceps (thighs) and hip flexors of the right leg. Hold for the desired time. Switch legs and repeat. (:45)
Cats and Dog:Begin in the hands and knees position with the hands directly under the shoulders and knees directly under the hips. Your weight should be evenly distributed between the hands and the knees. Smoothly round up the back and bring the chin toward the chest. Next, smoothly sway the back down as the head looks up. Make it one fluid movement rather than holding any one position. Exhale as the head looks up and inhale as the head looks down. Keep the elbows straight throughout the movement. Repeat for the desired number of repetitions. (x10)