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Thighs

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

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.

Side Plank with Top Toe Grab

Side Plank with Top Toe Grab

A.

Start on floor in side plank on left palm with feet stacked. Lift right leg, grabbing right big toe with right hand. Hold for 20 seconds. Lower right leg, rotate toward floor into plank on palms. Then come into a side plank on right palm with feet stacked. Repeat on right side .

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.

Wall Squat with Isometric Leg Compression

Wall Squat with Isometric Leg Compression

A.

Stand with back to a wall. Press back flat against wall and walk feet out about 18 inches, then bend knees and slide torso down wall into supported sitting position.

B. Draw belly button in toward spine to engage core and relax legs. Inhale.

C. Exhale, squeezing all leg muscles tight until lungs are completely empty. Inhale and relax legs. Continue for 1 minute.

Squeezing muscles without shortening or lengthening them (isometric compression) promotes circulation to and from the extremities

Backward Lunge with Glute Stretch

Backward Lunge with Glute Stretch

A.

Stand with feet hip-width apart. Step backward with right leg into a lunge, bending both knees to 90 degrees. 

B.

Shift weight into left leg and bring right knee (still bent at 90 degrees) to chest as you return to standing, balancing on left leg. Lift right ankle toward chest, bringing right shin as close to horizontal as possible, stretching the glute and piriformis in right leg. Do 10 reps on each side.

Increases circulation and stretches glutes and piriformis muscles that are chronically shortened during long periods of sitting

Side-Lean Hop

Side-Lean Hop

A.

Start on floor on knees with legs together and arms by sides. Open right hip, stepping right foot out to right side with knee bent outward; lean torso toward right leg.

B.

Step right foot in front of body (leg is bent 90 degrees).

C.

Then push into right foot to jump as high as you can with feet staggered. Land softly then immediately return to start position. Switch sides; repeat. That's 1 rep.

Elevated Curtsy Lunge

Elevated Curtsy Lunge

A.

Start standing on an adjustable step with risers, hands holding dumbbells at your sides.

B.

Step right foot back, crossing it slightly behind your left. Lower your right knee until it almost touches the floor, keeping shoulders facing forward. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) That's one rep. Repeat for the number of reps indicated and switch legs.

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