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Balance

Leg Extension

Leg Extension

A.

Lay rope long and horizontally on floor. Start facing center of rope on floor on all fours with left hand holding left rope handle and right hand on floor on top of center of rope. Pull bent left arm up (palm faces backward) until fist reaches chest height; pull bent right leg toward chest.

B.

Without touching floor, extend left arm forward at shoulder height and right leg backward and slightly up. That's 1 rep. Do 24 reps. Switch sides; repeat. That's 1 set. Do 3 sets.

Seated Jump Rope

Seated Jump Rope

A.

Fold rope in half. Sit on floor with legs bent and feet flat, holding one end of rope in each hand. Pull bent knees toward chest, lifting feet about three inches above floor, and swing rope around legs until it's just below your feet.

B.

Bring rope up, around legs, and overhead so arms are straight and palms face forward, as you straighten and extend legs up and forward at a 45-degree angle so body forms a V shape. That's 1 rep. 8 reps. That's 1 set. Do 3 sets.

Hamstring Hinge Hop

Hamstring Hinge Hop

A.

Stand on right leg (knee soft) with hands together at chest and arms bent out to sides. Hinge forward from hips, lowering torso toward floor and extending left leg back until body forms a straight line from shoulders to heel.

B.

Reverse movement (without touching floor), then jump off right leg as high as you can, raising bent left leg up to hip height. That's 1 rep. Without lowering left leg, do 10 reps. Switch sides; repeat, then jog in place for 30 seconds.

Hamstring Hinge Hop

Hamstring Hinge Hop

A.

Stand on right leg (knee soft) with hands together at chest and arms bent out to sides. Hinge forward from hips, lowering torso toward floor and extending left leg back until body forms a straight line from shoulders to heel.

B.

Reverse movement (without touching floor), then jump off right leg as high as you can, raising bent left leg up to hip height. That's 1 rep. Without lowering left leg, do 10 reps. Switch sides; repeat, then jog in place for 30 seconds.

Hamstring Hinge Hop

Hamstring Hinge Hop

A.

Stand on right leg (knee soft) with hands together at chest and arms bent out to sides. Hinge forward from hips, lowering torso toward floor and extending left leg back until body forms a straight line from shoulders to heel.

B.

Reverse movement (without touching floor), then jump off right leg as high as you can, raising bent left leg up to hip height. That's 1 rep. Without lowering left leg, do 10 reps. Switch sides; repeat, then jog in place for 30 seconds.

Diagonal Knee Pull

Diagonal Knee Pull

A.

Stand with feet hip-width apart and hold a weight in each hand with arms by sides. Extend arms overhead with palms facing each other, then lean torso toward right, bending right knee (hips and right toes turn slightly toward right) and extending left leg out to side, rising onto left tiptoes to start.

B.

Quickly pull bent arms down and bent left leg up between elbows at waist height. Return to start. Do 32 fast reps. Switch sides; repeat.

Tabletop Butt Kick

Tabletop Butt Kick

A.

Start on floor on hands and knees. Lift knees to hover off floor.

B.

Kick heels toward butt, landing softly back in start position with knees lifted. Repeat quickly for 1 minute.

Butt-Lift Lunge

Butt-Lift Lunge

A.

Start on floor on hands and knees. Straighten and raise right leg behind you as high as you can, then step right foot forward between hands.

B.

Rise up into a long lunge with left leg straight and right leg bent 90 degrees. Reverse movement to start. Switch sides; repeat. That's 1 rep.

Here's The Second Test Exercsie

Here's The Second Test Exercsie

A.

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B.

Proin ac imperdiet purus, sit amet maximus ligula. In hac habitasse platea dictumst.

Lying Pendulum

Lying Pendulum

A.

Lie faceup on floor with ball between ankles and legs extended straight up over hips, arms on floor by sides to start. Lower straight legs at a diagonal toward floor at left. Switch sides; repeat. Continue alternating sides for 1 minute.

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