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Bodyweight

Oblique Thread

Oblique Thread

A.

Start on floor in plank on palms with resistance band under hands. Cross right leg behind left and position feet heel to toe. 

B.

Grab band with right hand, sweeping straight right arm up to the sky and turning torso open to the side on a slow 4 to 6 count. Reverse movement. 

Mistakes and Tips:

Scale it down: Drop to knees with left knee stacked on top of right and hips turned open to the side.

Oblique Pike

Oblique Pike

A.

Start on the floor in single-leg plank on palms with left toes on a glider or towel. Hook the left foot over the right ankle.

B.

With straight legs, lift hips up into a pike position and pull the glider or towel toward chest on a slow 4 to 6 count. Reverse movement.

Mistakes and Tips:

Scale it up: Add a push-up between reps

Skating

Skating

A.

Tie resistance band around shins, keeping band taut. Stand with feet hip-width apart, then lower into a squat. Maintaining squat, step right leg out to side. Reverse movement, controlling band on its way back in while maintaining tension in the band and depth in the squat.

Mistakes and Tips:

Scale it up: Place a glider under the right foot

Donkey Curl

Donkey Curl

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Lift right thigh parallel to floor, foot flexed, heel over knee. 

C.

Keeping the thigh lifted, straighten leg on a slow 4 to 6 count. 

D.

Bend leg back in on a slow 4 to 6 count bringing heel in toward your glutes, then lower right leg next to left to return to start.

Mistakes and Tips:

Scale it up: Lift arm opposite working leg straight out in front

Super Lunge

Super Lunge

A.

Start kneeling on floor with right foot forward and left knee directly under hip. Place resistance band under arch of right foot and cross the band, one end in each hand. Lift left knee, hovering 2 inches above ground. 

B.

Straighten both legs while squeezing elbows toward waist and pull hands away from each other on a slow 4 to 6 count. Return to start on a slow 4 to 6 count, drawing hands back in toward each other on the way down.

Hamstring Curl

Hamstring Curl

A.

Start on floor in bridge with each heel on a glider, legs hip-width distance apart, feet flexed.

B.

Extend legs out on a slow 4 to 6 count, dropping pelvis, pressing into heels, and engaging glutes. Reverse the movement, lifting pelvis back to bridge. Continue for 60 to 90 seconds.

Bear

Bear

A.

Start on the floor in plank on palms with toes together on a glider or towel.

B.

Keeping back flat, bend knees and pull thighs forward on a slow 4 to 6 count, then reverse the movement, keeping thighs together. Continue for 60 to 90 seconds.

Mistakes and Tips:

Scale it down: Place knees on gliders
Scale it up: Add a push-up between reps

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.

Donkey Kicks

Donkey Kicks

A.

Start in tabletop position on all fours with knees directly under hips and hands under shoulders, keeping the spine straight. Keeping a 90-degree angle between your hips and the floor, lift one knee off the ground and out to the side, then kick straight back, keeping the kicking leg parallel with the spine, the foot flexed, and the toes pointed out. Perform the kick out and kick in on a 4-count each. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic the resistance of the Supra, use two ankle weights on one leg.

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.

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