You are here

Balance

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Carriage Kicks

Carriage Kicks

A.

On a smooth surface, start in a lunge position with the right leg in front and left leg behind, foot on a towel. Squat down and hold this position with the front leg, making sure the knee does not go forward beyond the toes. Slide the left foot back until the leg is almost straight (but not locked), then slide the left foot back in until the left knee is directly below the left hip. Keep this movement going on a 4-count-in, 4-count-out basis. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic pulling the weight of the Supra carriage, add 2.5-pound ankle weights and slip a resistance band around your legs. Place the band right below the front knee, and above the back of your rear knee.

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Carriage Kicks

Carriage Kicks

A.

On a smooth surface, start in a lunge position with the right leg in front and left leg behind, foot on a towel. Squat down and hold this position with the front leg, making sure the knee does not go forward beyond the toes. Slide the left foot back until the leg is almost straight (but not locked), then slide the left foot back in until the left knee is directly below the left hip. Keep this movement going on a 4-count-in, 4-count-out basis. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic pulling the weight of the Supra carriage, add 2.5-pound ankle weights and slip a resistance band around your legs. Place the band right below the front knee, and above the back of your rear knee.

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.

Pages