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Hamstrings

Romanian Deadlift

Romanian Deadlift

A.

Standing with arms long and dumbells in front of you, engage the core and bend knees slightly.

B.

With shoulders back, reach as far down as possible without hunching back, keeping core engaged. As you lift back up, keep the shoulders up. Squeeze glutes when back in starting position.

Low Lunge Into Push Kick

Low Lunge Into Push Kick

A.

Start in low lunge with left foot forward.

B.

Push into left foot to stand on left leg, kicking right foot forward (flexing heel), leaning torso back slightly with left elbow bent and left forearm in front of face, and pressing right palm down. Return to low lunge. Complete reps then switch sides and repeat.

Low Lunge Into Reverse Kicks

Low Lunge Into Reverse Kicks

A.

Start in low lunge with left leg forward.

B.

Then plant right palm and shift hips up and back, sweeping left leg high (but keeping hips square). Shift forward into a plank, then push hips up and back, lifting left leg. Alternate plank and reverse kick on your left side 3 more times (flexing through left heel), then lower leg into down dog. Switch sides and repeat.

Figure-Eight Block Into Side Sweep

Figure-Eight Block Into Side Sweep

A.

Stand with feet wide and toes turned out, elbows bent with hands near chin and palms facing each other. Bend left leg 90 degrees and lean torso over left thigh, swaying arms so that fingertips point toward left.

B.

Fluidly bend right knee, leaning torso over right thigh and arcing arms to right.

C.

Without pausing, switch sides again.

D.

Then straighten left leg and turn right toes out to face the back of mat as you bend right leg 90 degrees, planting right palm outside of foot, leaning torso over right thigh, and reaching left hand overhead toward the right. Complete reps then switch sides and repeat.

Down Dog Into Low Lunge

Down Dog Into Low Lunge

A.

Start on floor in plank on palms. Push hips up and back so that body forms an inverted V. Step left foot forward between hands, bending leg 90 degrees and lowering right knee toward floor.

B.

Lower torso toward left knee, and keeping left palm planted, bring right forearm in front of chin with elbow bent. Replant right palm and step left leg back to down dog. Complete reps, then switch sides and repeat.

Oblique Tilt

Oblique Tilt

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Bend right knee, drawing foot toward butt, and place ball behind right knee (squeeze ball tightly); point toes, and bring fingertips behind head with elbows bent out to side to start. Rotate torso toward right as you raise right knee out to side, drawing elbow toward knee. Slowly pulse knee up 2 inches and down 2 inches. Switch sides; repeat.

Squat Hold

Squat Hold

A.

Stand with feet hip-width apart and arms by sides. Squat and extend arms straight out at shoulder height. Record the number of seconds you can hold position with excellent form (hip crease below parallel, knees pushed outward, chest lifted). Once you can go the full minute, do this exercise with arms overhead for more of a challenge.

Lunge Kick

Lunge Kick

A.

Stand with feet hip-width apart and arms by sides. Step right leg back into a reverse lunge, bending both legs 90 degrees, bent right arm forward and bent left arm back to start.

B.

Push through left foot to stand on left leg, kicking right leg in front of you and driving left arm forward and right arm back. Return to start position and continue for 30 seconds. Switch sides; repeat.

Side Lunge to Tuck Jump

Side Lunge to Tuck Jump

A.

Stand with feet hip-width apart and arms by sides. Turn toward right and step right leg forward, pivoting on left foot, to come into a long lunge with right knee bent and left leg straight and bent left arm forward and bent right arm back.

B.

Push off right foot to return to start position and quickly jump as high as you can, tucking knees into chest. Land softly. Switch sides; repeat.

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