Stretch and Roll Out:
Complete 3-5 rounds of each circuit. Rest no more than 60 seconds between rounds and no more than 2 minutes between circuits.
10-15 reps each side Side Lunge
15-20 reps Self-Resisted Hamstring Curl
10-15 reps each side Curtsy Lunge
10-15 reps Glute Bridge with Curl
Stretch and Roll Out:
Beginners may need to do the moves without the towels as they fatigue. Also, sliders (Valslides) may be used instead if you have a carpet.
Side Lunge – Please be careful the first time you try this lunge as it is easy to go too far out and not be able to get back up since there is no traction. To do this move, place the towel under one foot. Slide that foot out to the side, sitting back into the lunge. Then to stand back up, drive through the foot not on the towel. Do not allow yourself to go forward. Make sure to really sit back and then up drive off the heel. Keep your chest up and back flat as you lunge.
Self-Resisted Hamstring Curl – Lie on your stomach. Bend your knees to 90 degrees with your feet up toward the ceiling. Place a towel between your flexed feet and then reach behind your back and hold the towel with one or both hands. Pull the towel toward your back, pulling your feet in toward your butt. Resisted the pull with your feet. Once you pull your feet in to your butt, start to pull back out with your feet. Resist your feet going back to the start by pulling on the towel with your hands. You should feel your hamstrings working to resist the pull of your arms. Move slowly to make your hamstrings really work.
Curtsy Lunge – Stand with your feet together. Place the towel under one foot and slide that foot back and across behind the other foot. Sink into as deep a lunge as you can handle. Make sure to really sit back on that front heel as you reach the other foot back and behind. Keep your chest up. You should feel this in the outside of your front glute. Then driving through that front heel, come back to standing. Pull the back foot forward and across so you are standing with both feet together.
Glute Bridge with Curl – Beginners may need to start with a single leg bridge and curl while more advanced exercisers may do the two-leg bridge and curl. A beginner may want to start with the towel under only one foot and slide out one leg at a time. To perform the two leg curl, place both feet on a towel about hip width apart. Start in the bridge position and slide your feet out. Keep your hips off the ground and your glutes engaged as you slide out. Then curl the heels back in, bringing the hips up again into a glute bridge. Do not let the hips sag toward the ground as you slide out or come back in.