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Plank Cross-Tap

Plank Cross-Tap

A.

Start on floor in plank on palms. Press hips up and back into downward dog position (body forms an inverted V), reaching left hand to touch right foot. Return to start position.

B.

Bend left knee out to side, bringing left foot up under- neath hips and reaching right hand across body to meet it. Return to start position. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Single-Leg Dead Lift

Single-Leg Dead Lift

A.

Stand with feet hip- width apart, holding one lighter weight in each hand with palms turned toward body and weights resting on thighs. Lift left leg a couple of inches off floor to start. Hinge forward from hips, lowering torso toward floor and extending weights down close to legs as you extend straight right leg behind you until body forms a T [shown]. Slowly return to start. Do 15 reps. Switch sides; repeat.

Heavy Lying Abduction

Heavy Lying Abduction

A.

Lie on floor on left side, torso lifted, left forearm on floor perpendicular to body, legs stacked with one lighter weight resting above right knee, right hand resting loosely on weight to start. Lift right leg and hold for 3 seconds [shown]. Lower leg to return to start. Do 20 reps. Switch sides; repeat.

Weighted Bridge

Weighted Bridge

A.

Lie faceup on floor with knees bent and feet flat, holding one heavier dumbbell horizontally on hips with both hands to start. Lift hips, squeezing knees inward, and hold for 3 seconds [shown]. Lower hips to return to start.

Goblet Plié Squat

Goblet Plié Squat

A.

Stand with feet wide and toes turned out, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. Squat, pushing knees out to sides [shown]. Return to start.