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Hamstrings

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.

Part 3: Curtsy Lunge Lift

Part 3: Curtsy Lunge Lift

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step left leg behind and across right leg, bending both legs 90 degrees to start.

B.

Stand, shifting weight onto right leg as you lift left leg behind you at a diagonal. Return to starting position.

Part 1: Squat Jump Heel Click

Part 1: Squat Jump Heel Click

A.

Stand with feet hip-width apart and arms by sides. Squat, bringing hands together at chest with arms pointed downward. This is your starting position.

B.

Jump as high as you can, scooping arms around and up so fingertips touch each other overhead while you bend legs out to sides to touch heels (arms and legs both form a diamond shape). Land softly in starting position. Continue as quickly as you can for 20 seconds. Rest for 10 seconds. That's 1 set.

Half-Moon

Half-Moon

A.

Stand with feet together and arms by sides. Fold forward, then shift weight into right foot as you walk both hands forward about 1 foot. Lift left leg, place left hand on hip, and rise onto right fingertips. Rotate torso toward the right as you extend left hand up. Hold for 1 minute. Switch sides; repeat.

Donkey Kick

Donkey Kick

A.

Stand with feet together and arms by sides. Fold forward and walk hands out until body forms a narrow upside-down V (this is a shortened downward dog; heels may or may not be flat on the floor).

B.

Bend legs deeply, and roll onto the balls of your feet to start.

C.

Rock your body forward, so shoulders come over wrists, shifting weight into hands and lifting feet to come into a modified handstand (try to get hips, shoulders, and palms in a straight line) with legs bent. Hang in air as long as you can; land softly in start.

Crescent Twist

Crescent Twist

A.

Stand with feet together and arms by sides. Step right foot as far back as you can; staying on ball of foot, bend left leg 90 degrees and place hands on hips. Rotate torso toward left and extend arms out to sides at shoulder height with palms facing forward. Hold for 1 minute. Switch sides; repeat.

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - Squat Jump to Press

Part A - Squat Jump to Press

A.

Stand with feet hip-width apart, holding medicine ball at shoulder height with arms bent down. Squat to start. Jump to stand with feet together as you press ball overhead. Immediately jump to start position. Repeat quickly for 30 seconds.

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