Injury Prevention/Recovery Archives Page 2 of 5

The Runner’s Full-Body Strength Workout

by Cori Lefkowith | May 1, 2015

WARM UP
Stretch and Roll Out:
Feet/Calves/Shins
Hamstrings
Quads
Groin/It Band
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

ACTIVATION

Complete 1 round of the following circuit.

CIRCUIT:
10 reps each way 3-Way Leg Swings
10 reps per side Fire Hydrants
10 reps per side Bird Dog
5 reps per side Thoracic Bridge with Sit Thru

AGILITY LADDER

Set a timer for 3-5 minutes. Run through drills on the Agility Ladder walking back to the start between drills. Move quickly through the drills, but only speed them up if you can do them correctly. Don’t go fast if you aren’t getting the steps correct!

For Drills, click here.

WORKOUT

Complete 3-5 rounds of each circuit, resting as needed between rounds of the circuit. Try to go from one exercise to the next and rest no more than 1-2 minutes between rounds. Rest 2-3 minutes between circuits.

CIRCUIT #1:
15-20 reps Weighted Glute Bridges
8-12 reps per side Airborne Lunges
10-15 reps per side High-to-Low Wood Choppers

CIRCUIT #2:
10-15 reps per side Single Leg Deadlift
15-20 reps Reverse Hypers
10-15 reps Hanging Knee Tucks to Kick Out

COOL DOWN
Stretch and Roll Out:
Feet/Calves/Shins
Hamstrings
Quads
Groin/It Band
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

For some great foam rolling moves and stretches for runners, check out this post on how to Alleviate Common Running Injuries.

If you are new to strength training, stay in the higher rep range with a bit lighter weight. As you consistently lift, you want to go up in weight and even down in reps. To get the best results, as your body adjusts, you need to challenge yourself more and more with weights.

EXERCISE DESCRIPTIONS:

3-Way Leg Swings – To do 3-Way Leg Swings, start standing on one foot. Keeping both legs fairly straight, but not locked out, swing the other leg forward and backward. Swing from the hip. The bigger your swings are, the more your standing leg will have to work to balance. Do not hold on to anything as you do this move. If you need to at the beginning, just perform smaller swings and tap your foot down as needed to reset and stabilize. Perform 10-20 forward/backward swings. Then, still balancing on the same leg, start to swing your leg right to left in front of you, swinging from the hip. Again the bigger the swing, the harder the move will be. Complete 10-20 lateral swings. After performing the lateral swings, try a rotational swing while still standing on the same leg. Bend the raised knee to 90 degrees with your bent leg out in front of you. Then open the knee out to the side, keeping the knee bent. Bring the bent leg back in front of you and repeat. Complete 10-20 swings here before performing all three swings on the other leg.

Fire Hydrants – Start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Then, keeping your arms straight and your feet flexed, raise your right leg out to the side with the knee bent to 90 degrees. As you raise your leg out to the side, keep your ankle in line with your knee. Do not let your foot get above your knee or your knee go up above your foot. Your lower leg should stay in line and be parallel to the ground. Also, don’t simply lean away to get your leg up higher. Keep your core tight and lift from the hip using your glute. Hold at the top then lower back down. Make sure to hold for 1-2 seconds. Do not rush through the lift. Make sure you do not bend your arms to get your leg up higher. Squeeze your butt and make sure you feel it activate. Range of motion isn’t important as long as you feel your glute working. You may even feel this in the glute of the leg down because it is working to stabilize. Complete all reps on one side before switching.

Bird Dog – To do the Basic Bird Dog, start on your hands and knees on the ground with your hands under your shoulders and your knees under your hips. Flex your feet. Kick your right leg back and drive your heel into the wall behind you as you raise your left arm out toward the wall in front of you. Try to get your leg and arm to about parallel to the ground but don’t worry about lifting your leg or arm up super high. There is no need to go past parallel. Really try to drive your arm and leg toward opposite walls as you keep your core engaged and squeeze your glutes. You do not want to hyperextend or arch your low back just to reach your arm or leg up higher. Also make sure to keep your chest and hips square to the ground as you reach out. Hold for a second or two at the top then, as you lower your arm and leg back down, bend them and bring them together under your body. Try to touch your elbow to your knee before extending back out. Complete all reps on one side before switching to the other side. All reps should be done in a slow and controlled manner. You should even hold for a second or two at the top of the move. A longer hold at the top will make this move even more challenging. For a more challenging variation, click here.

Thoracic Bridge with Sit Thru – To do the Thoracic Bridge with Sit Thru, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet and lift up onto your hands and toes. Then lift your right hand and bring your left leg through and place your left foot flat on the ground. Rotate your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can. Then with your hips bridged up and your glutes engaged, reach your right hand down toward the ground, rotating your chest toward the floor. Feel your glutes working to keep BOTH hips up, while you reach your hand down and feel a nice stretch through your spine. We have a tendency when we rotate to drop the hip on the side we are rotating toward. Make sure to keep both hips up as high as possible. You should feel a nice rotation and stretch through your spine almost like someone wringing out a towel. Then drop your hips and step your foot back through while placing your hand back down on the ground. You should be back in that starting position with your knees under your hips and your hands under your shoulders. Do not let your legs straighten out as you sit thru and bridge up to each side. Step through and rotate to the other side, bridging your hips up as high as you can as you reach toward the ground. Keep alternating sides until all reps are complete.

Weighted Glute Bridges – To do Weighted Glute Bridges, a barbell works best although you can use a kettlebell or even plate weight as well. Using a barbell, sit on the ground with your legs out straight and roll or place the barbell over your hips. Lie back and bend your knees, placing your feet flat on the ground and your heels close to your butt. Play around with your exact foot positioning so that you feel your glutes working during the movement and not simply your hamstrings taking over. Holding on to the barbell and pressing it down toward your thighs, bridge your hips up and squeeze your glutes. Make sure to drive through your heels and upper back to lift straight up and extend your hips while keeping your core tight. Do not let your knees fall open and do not hyperextend your low back as you squeeze your glutes at the top. Hold for a second or two and lower back down. As you lift, you may find you want to press the barbell down and away onto your thighs to help you squeeze your glutes at the top and keep your core engaged. Before bridging up, you may find it helpful to first perform the Pelvic Tilt so that your abs are engaged when you bridge. Add weight to progress the movement as long as you continue to engage your glutes and fully extend your hips.

Airborne Lunges – To do the Airborne Lunge, stand on your right foot and bend your left knee, bringing your heel back up toward your butt. Then begin to bend your right knee as you hinge over and sit your butt back. You are going to lunge down, dropping your left knee to the ground. Do not touch the left foot down when you drop the knee to the ground. Also make sure not to reach the left knee back too far when you lunge down. Keep it just a little behind your right foot so that you are almost slightly squatting. Lean forward as needed to counterbalance but do not round your back forward. You want to hinge forward at the hips as you sit your butt back. To come back to standing, drive up through your right heel and feel your leg and glute work to straighten your leg as you bring the left knee up off the ground. Come up to standing nice and tall. Complete all reps on one side before switching. Make sure you engage your core and keep your standing heel on the ground at all times. Do not let your standing heel come up as you touch your other knee down. Also, make sure you feel this move in the glute of your standing leg and not your low back. To advance this move, you can add weight. Beginners may not be able to touch their knee to the ground or they may need to use the Suspension Trainer to help them balance. (Click here for a description of the Beginner Airborne Lunge also called the Single Leg Lunge.)

High-to-Low Wood Choppers – To do the High-to-Low Wood Chopper, anchor the band up high and reverse your position. You will start with your arms reaching up and outside your shoulder closest to the anchor point. Make sure there is tension on the band. Your back leg should be in triple extension with your ankle, knee and hip all in line. (This position will also protect your knee since everything is properly aligned.) Then pivot and bend your knees to bring the band down and across your body to outside your opposite knee. Once you’ve brought the band outside your knee, you will then pivot back to standing, bringing the band across your body and up outside your shoulder. Move slowly and make sure there is tension on the band the entire way. When you bring the band down and across your body, do not round your back to reach lower as you bring the band down. Keep your chest up. Just reach down outside the knee as you pivot your feet. With both moves, you need to keep tension on the band at all times and stay in control of the movement. Do not let the band pull you back. And you want to make sure to pivot your feet. When you pivot, you keep your knee in a safe position. Plus the pivot puts your back leg in triple extension, which is an important position to generate more force and power. (Top two photos.)

Single Leg Deadlift – To do the Single Leg Deadlift (using kettlebells although you can also use dumbbells, sandbags or a barbell), hold a kettlebell in each hand down by your sides. Stand on your right leg with your knee slightly bent and your left toe lightly touching the ground. Then raise your left leg back toward the wall behind you as you hinge over, keeping your back flat. Make sure your hips stay level and you really reach your butt back as you hinge over. Also make sure to drop the kettlebells down and back toward your foot on the ground instead of reaching them out in front of you. Also do not worry about the kettlebells touching the ground. If your mobility allows you to touch them down great, but do not reach them toward the ground and let your back round. Only lower them as far as you can without rounding or “squatting.” Your standing knee should be soft as you hinge over and push your butt back but you shouldn’t start to squat as you hinge over. Make sure that as you hinge over you sit back in your standing heel and then drive through your heel to come back up to standing. You want to feel your hamstring and glute work. You want to really focus on pushing your butt back as you hinge over instead of simply leaning forward. This move only works if you load that glute. Also make sure that at the top of the move, you come completely up to standing and squeeze your glutes. Do not touch that other foot down until you are standing. You do not want the other leg to assist you in performing the full range of motion.

Reverse Hypers – Lie face down on a bench, box or table. Place your hips right on the edge of the bench and hold on to the bench or something in front of you. Keep your upper body relaxed as you hold. If your hips are too far on the bench, you are more likely to hyperextend your low back in an attempt to get your hips up higher so make sure your hips are on the edge of the bench, but not too far off. Place your heels together and bend your knees to about 90 degrees. Flex your feet. You can choose to turn your toes out to hit a slightly different aspect of your glutes as well. Then, with your knees bent, kick your heels back and up toward the ceiling, squeezing your glutes to lift as you press your hips and pubic bone down into the bench. You can sort of drive up and out a bit to really get your glutes to work. Make sure to squeeze your glutes and brace your core as you drive your heels up and extend your hips. You do not want your low back taking over. Lift your legs and extend your hips so that you raise your legs and quads to about parallel to the ground. Then lower back down. Only lift higher if you don’t feel your lower back take over. You want to focus on and make sure your glutes are working to lift NOT your low back. The most important part is that you feel your glutes tighten and that you are extending from your hips. Hold at the top for a second or two and then lower back down.

Hanging Knee Tucks to Kick Out- Hang from the bar with both palms facing away. Then tuck both knees up to about hip height. When your quads are parallel to the ground, straighten your knees. Lift your legs out in front of you then bend your knees again before returning to the starting position. Don’t kick out quickly or go straight down from the legs out position. Kick the legs out then bring them back in before lowering back down.

The 10-Minute Feel Better Desk Workout

by Cori Lefkowith | Apr 19, 2015

Progress through each of the three Steps in this workout. It will take only 10 minutes although you can add in extra time foam rolling or stretching or even add in extra rounds of the circuit if you have more time.

But all you need is 10 MINUTES! You can even break it down and do one step at a time throughout your day.

You also only need your own bodyweight and a clock or timer although you can even count in your head if needed.

STEP 1 – FOAM ROLLING (2 minutes):
20 seconds each side Forearm Foam Rolling
20 seconds each sideTricep Foam Rolling
20 seconds each side Upper Back Foam Rolling

STEP 2 – STRETCHING (3 minutes):
20 seconds each side Wrist Flexion
20 seconds each side Wrist Release
20 seconds each side Seated Pigeon Pose
20 seconds each side Chest and Bicep Stretch
20 seconds Wall Hang

STEP 3 – ACTIVATION/STRENGTHENING (5 minutes):
Complete 2 rounds of the following:
30 seconds Mountain Pose
30 seconds each side Extended Triangle
30 seconds Scapular Wall Hold or Chair Scapular Hold
30 seconds Desk Chair Camel Hold

BONUS! (about 30 seconds):

20 reps each side Rubber Band Extensions

NOTES:

For this workout, you can even break it down and do one move any time you stand up from your desk or need a quick mental break from work. Many of the moves you can even do seated at your desk. The point is to try to move more and open up everything that is in flexion all day at your desk.

EXERCISE DESCRIPTIONS:

For descriptions, pictures and even videos of all of the foam rolling, stretches and Activation and Strengthening Moves, check out these two posts:

The Isometric Stability Workout

by Cori Lefkowith | Apr 2, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

ACTIVATION
After stretch and rolling, complete 2 rounds of the circuit below.

CIRCUIT:
10 reps Mini Band Scapular Flyes
10 reps Mini Band Pull Downs
15 reps Mini Band Standing Kickbacks
15 reps Mini Band Lateral Raises

WORKOUT
Set a timer for 30 seconds – 1 minute. Only hold for 1 minute if you can maintain good form the entire time. Switch from one exercise to the next, resting as needed between rounds. Complete 4-6 rounds of the circuit.

CIRCUIT:
30 seconds – 1 minute each side Warrior III
30 seconds – 1 minute Pull Up Hold Variations (you can even move between them during the time)
30 seconds – 1 minute Glute Bridge Hold
30 seconds – 1 minute Dip Hold
30 seconds – 1 minute Banana Hold

CONDITIONING
Set a timer for 5-10 minutes. Perform locomotion (jogging, back pedaling, shuffling, carioca, skips) at 75% of your max effort so your heart rate gets up but you can move consistently the entire time without redlining.

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:
During the Pull Up Holds, you can move between all three, holding only a few seconds at each, or you can pick one to do for all of the rounds or even alternate holds between rounds. You can also do the Glute Bridge as a Single Leg Glute Bridge Hold.

If you do the Single Leg, hold on one side for 30 seconds to 1 minute before switching to the other side. Do not move on to the Dip Hold until you’ve held on both sides. For the Banana Hold, beginners may need to do a variation of the Pelvic Tilt to make sure their abs and not their backs are working.

EXERCISE DESCRIPTIONS:

Mini Band Scapular Flyes – To do the Scapular Flyes, place the mini band around your arms. The closer to your elbow the band goes, the easier the move will be. To make the move harder, place the band around your wrists or hands. Press out on the band so there is some tension and extend your arms in front of you at about shoulder height. Stand up nice and tall and press your chest out, retracting your shoulder blades down and together. Then press out on the band, pulling it as far apart as you can, flying your arms out to the sides. Feel the muscles between your shoulder blades work to pull your arms open. Once you’ve pulled the band as far apart as you can, slowly return to the starting position. Stay in control of the movement the entire time and don’t let the band pull you.

Mini Band Pull Downs – To do the Pulldown, you can either hold the band in each hand or place it around the back of your hands, wrists or even your forearms. Do not hold it in your hands if you can’t keep tension on the band the entire time. To make the move easier, place the band on your arms closer to your elbows. Then with the band around each arm, extend your hands up toward the ceiling. Stand tall, pressing your chest out and squeezing your glutes. Draw your shoulder blades down and back. Then, keeping tension on the band and your arms about shoulder-width apart, pull the band down toward your chest. Feel the sides of your back working to pull the band down to your chest with your chest pressed out and open toward the ceiling. Hold for a second at your chest and then extend your arms back up toward the ceiling. You can either do this move for repetitions or you can hold the band down at your chest for an isometric move. No matter which you do, make sure to consciously engage your back and draw your shoulder blades down and back. Make sure you keep tension on the band the entire time. Also make sure you do not arch your low back as you perform the move. Keep your abs braced so you don’t feel it in your low back.

Mini Band Standing Kickbacks – To do the Standing Kickback, place the band around your ankles. Higher up on your leg will make the movement a bit easier. Face a wall, chair or anything you can use to slightly balance with. Stand with a soft knee while you lift the other foot off the ground and kick it behind you. Keep the leg fairly straight and flex your foot so you are driving the heel back into the wall behind you. Squeeze your glute as you lift. Do not rock forward to try to get the leg up higher. Height doesn’t matter. Just focus on squeezing your glute and keeping your core tight. You may have a very slight lean forward as you stabilize on the standing leg, but you don’t want to rock forward and open up your hip just to kick back higher. Rocking forward may also put the move in your low back instead of forcing your glute to work to lift the leg. Hold at the top and then lower down and repeat on the same side. It may not be a huge range of motion. The important part is to really squeeze the glute and not just hyperextend your low back to kick the leg back higher. If you really struggle to keep from rocking or putting the move in your low back, you may want to lie face down on the ground and try the kickback or use a lighter resistance. Really consciously squeeze your glutes as you lift.

Mini Band Lateral Raises – To do the Standing Lateral Raises, place the band around your ankles. Face a wall, chair or anything you can use to slightly balance with. Stand with a soft knee while you lift the other off the ground and out to the side. Keep the leg straight (but don’t lock out the knee) and lift to the side. Try not to let the toe rotate open so that the move stays focused on your abductors. Keep the foot you are lifting parallel to the foot on the ground. Squeeze your butt as you lift. Do not lean to the side just to lift the leg higher. Keep the core tight and stand up nice and tall. Hold for a second at the top and then lower and repeat. Complete all reps on that side. You may also feel this in the standing glute as well because that leg is working to resist the band and keep you stabile. You may find you lean a little to stabilize on the standing leg on the first one and that is fine. The point is just not to actively lean away to raise the leg up higher or to rock as you lift. If you wish to work your external rotators more, you can then turn your toe open as you lift. Just be aware that it is a different movement and working the muscles in a different way. Beginners may need to use a lighter band or even no band at all to start. They may also find that a Lying Lateral Raise is easier to control.

For descriptions of all of the Isometric Exercises and even more Isometrics to work your core, check out these 10 Core Isometric Exercises.

The Resistance Band Desk Workout

by Cori Lefkowith | Mar 2, 2015

***If you have some extra time at your desk before or after doing this workout, roll out any tight areas you can with a tennis ball or roller if you have it.

WARM UP
Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Set a timer for 15-20 minutes. Complete as many rounds of the circuit below as you can in that time. Rest only as needed.

CIRCUIT:
10-15 reps Band Seesaw
10-15 reps Band Rows
10-15 reps Band Hip Hinges
10-15 reps Band Twists

COOL DOWN
Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

If you don’t have 15 minutes at one time, try just doing a round, or even one exercise, every time you get up from your desk. Pick a rep range that allows you to keep moving.

If you have to rest a lot during the circuit, you won’t get as much out of the 15 minutes. Try to keep moving the entire time.

EXERCISE DESCRIPTIONS:

See these 1 5 Resistance Band Moves To Do At Your Desk for pictures and descriptions of all the moves.

The Bodyweight Core Workout For Less Low Back Pain

by Cori Lefkowith | Feb 13, 2015

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

ACTIVATION
After stretch and rolling, complete 2-3 rounds of the circuit below to get your core activated and working before you start lifting.

CIRCUIT:
10 reps per side Straight Leg Fire Hydrants
10 reps per side Donkey Kicks
10 reps per side Bird Dogs

WORKOUT
Complete 5-8 rounds of the circuit below. Do the 30 second hold then move right into reps. Once you complete the reps move right into the next hold. If the move is unilateral (like the Warrior III) do the hold on one side then the reps on one side before moving on to the hold on the other side and then the reps. Do both sides before moving on to the next move. Rest 1-2 minutes between rounds of the circuit, but do not rest between exercises or the hold and reps.

CIRCUIT:
30 seconds per side Warrior III Hold
10 reps per side BW Single Leg Deadlift
30 seconds Scapular Wall Hold
15 reps Scapular Push Ups
30 seconds Glute Bridge Hold
15 reps Glute Bridges
30 seconds Forearm Front Plank Hold
10 reps per side Plank with Reach Out and Back

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:
You can also do the Glute Bridge as a Single Leg Glute Bridge. If you do the Single Leg, hold on one side then do the reps before holding on the other side. Focus on the correct muscles working as you hold and then do the reps.

EXERCISE DESCRIPTIONS:
Straight Leg Fire Hydrants – To do the Straight-Leg Fire Hydrant, set up like you would for the Bent-Knee Fire Hydrant. Start quadruped on the ground with your hands under your shoulders and your knees under your hips. Flex your feet. Straighten your left leg out to the side in line with your hip. Then, keeping your arms straight, lift your straight left leg up toward the ceiling. Squeeze your glute as you lift. Also, make sure to keep your arms straight. Do not bend your arms and lean away just to get your leg higher up. Hold for a second or two at the top then lower back down. Tap your foot down and repeat. Keep your leg straight as you lift and do not let it start to float back behind you. You want to make sure you are lifting basically straight up to the side. Complete all reps on one side before switching.

Donkey Kicks – To do the Donkey Kick, start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Keeping your arms straight and your core engaged, drive your right foot up and back toward the ceiling, keeping your right knee bent to 90 degrees and your foot flexed. Keep your core braced and squeeze your glutes as you kick your heel up and back. Do not let your right knee flare out as you lift or your low back arch. Try to get your quad to about parallel to the ground. Only kick up higher if you are extending from the hip. You do not want to hyperextend your low back just to kick up higher otherwise you will start working your back instead of your glutes. Hold for a second or two at the top and lower back down. To make the move more challenging, hold for a bit longer at the top. You can also add weight to this move to make it more challenging by putting on an ankle weight or even using a resistance band. Complete all reps on one side before switching. Make sure you don’t rock forward and bend your arms just to kick up higher as you perform the move.

Bird Dogs – To do the Basic Bird Dog, start on your hands and knees on the ground with your hands under your shoulders and your knees under your hips. Flex your feet. From here you are going to kick your right leg back as if doing the Straight Leg Kickback as you raise your left arm out toward the wall in front of you. Kick your leg straight out behind you as if kicking it into the wall while you reach the other arm out straight toward the wall in front of your head. Don’t worry about lifting your leg or arm up high. Really try to drive your arm and leg toward opposite walls as you keep your core engaged and squeeze your glutes. You do not want to hyperextend or arch your low back just to reach your arm or leg up higher. Also make sure to keep your chest and hips square to the ground as you reach out. Hold for a second or two at the top then, as you lower your arm and leg back down, bend them and bring them together under your body. Try to touch your elbow to your knee before extending back out. Complete all reps on one side before switching to the other side. All reps should be done in a slow and controlled manner. You should even hold for a second or two at the top of the move. A longer hold at the top will make this move even more challenging.

Warrior III Hold – To do the Warrior III pose, start standing tall with your feet together. Then shift your weight so you are balancing on one foot with the knee slightly bent. Hinge over at the hips, leaning your torso forward as you push your butt back and lift your back leg straight toward the wall behind you. Pretend you are driving the foot of the lifted leg straight back into the wall behind you as you reach your head toward the wall in front of you. You want a nice straight line from your head to your raised heel, making sure to keep your back flat and your core tight as you hold this hinged over position. You can then reach your hands overhead in front of you, out to your sides or back toward your heels. Hold in this position and feel your foot working to grip the ground. Try to straighten your standing leg as much as possible to work on improving your mobility while your glutes and core work to keep you balanced. Make sure you do not lock the standing leg out though as you hold. Also make sure your hips don’t rotate open. Squeeze the glute of the lifted leg to keep your hips level. Do not let your back round or your other foot touch down as you hold. Beginners may need to reach back toward their foot instead of out in front of them or they may even not be able to hinge over as far and raise their back leg as high. Using a wall can also help beginners. Stand with a wall behind you and when you hinge over have the lifted foot lightly touch the wall behind you to help you balance.

BW Single Leg Deadlift – Stand up nice and tall, balancing on your right leg with your knee slightly bent and your left toe lightly touching the ground. Your arms should be hanging down by your sides. Then lift your left leg back toward the wall behind you as you hinge over, keeping your back flat. As you hinge over, extend your arms down toward the ground. Make sure to sit your butt back as you hinge over and not simply lean forward. Your weight should shift slightly toward the heel of your standing leg although you do not want to complete rock backward or you will lose your balance. Do not reach your arms toward the ground and let your back round. It doesn’t matter if you touch the ground, just extend your arms down toward it as far as you can without rounding or “squatting.” Your standing knee should be soft but isn’t going to bend extra as you hinge over. Hinge over as far as you can with good form and then drive through that standing heel to come back up to standing. Feel your glutes work to bring you up nice and tall. Squeeze your glutes at the top and repeat, hinging back over on the same leg. Only tap your other foot down at the top if you need to. Also, do not use the other foot to help you come back up to standing. Slow down the tempo of the movement to make it harder. You can also add weight to the movement to make it harder.

Scapular Wall Hold – For the Scapular Wall Hold, and variations, check out this Scapular Wall Hold post.

Scapular Push Ups – Set up in a high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from head to your heels. Then press your chest out and pinch your shoulder blades together. Your hips should not drop toward the ground and your elbows won’t bend. The Scapular Push Up is a very small range of motion. All you are doing is pinching your shoulder blades together and then relaxing. Make sure you keep your head in line with your spine and don’t tuck your chin as you complete your reps.

Glute Bridge Hold/Reps – To do the Basic Glute Bridge Hold, bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart. You can change up how far your heels are from your butt. If they are further out, you may engage more hamstring. While keeping your heels in closer to your butt will isolate more glute. Then bend your elbows to 90 degrees so that only your upper arms are on the ground. Drive up through your heels and upper back and arm to lift your glutes up off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back. Do not push backward off your heels. Make sure you are driving straight up almost as if driving your knees forward over your toes. Also, make sure that your knees aren’t caving in or falling open. Squeeze your glutes and hold at the top. Concentrate on feeling your glutes work. Don’t just go through the motions. Actually think about the muscles that should be working! To do the reps, simply lift and lower instead of holding at the top.

Forearm Front Plank Hold – To do the Basic Forearm Front Plank, lie on your stomach and bend your elbows so that you’re propped up on your forearms. Your legs should be straight out behind you with your feet together. Flex your feet and lift up onto your forearms and toes. Your elbows should be stacked under your shoulders and your feet should be together. On your forearms and toes, create a nice straight line with your body from your head to your heels. Make sure that in this position you are concentrating on tucking your pelvic to engage your abs as you squeeze your glutes and quads to keep your legs straight. Make sure that you are also squeezing your legs together as you hold and driving back through your heels. Do not push forward onto your toes. Also, do not let your chest sag toward the ground or your upper back round. You want a nice flat upper back. While holding, don’t just go through the motions. Assess whether the right muscles are engaged and even consciously activate them. If you begin to shake, you know you are engaging the muscles. Hold in this position for a set amount of time or until your form starts to break down. If you feel this in your low back, assess whether or not you are performing a proper Pelvic Tilt. For instructions on how to do the Pelvic Tilt, check out this post.

Plank with Reach Out and Back – To do the Plank with Reach Back and Out, set up in a Front Plank from your hands and toes with your hands under your shoulders and your feet about hip-width to shoulder-width apart. For this move, you will want your feet wider to create a more stable base. Beginners can do this move from their knees. Then from the Plank position, reach one hand back and across toward the opposite ankle, pushing your butt back and up toward the ceiling as you reach. Then reach back forward and out toward the wall in front of you, dropping your hips back into a nice plank position. Do not drop your hips too low and feel your low back engage. Keep your core tight to protect your low back as you come back into that nice plank position. Reach back and across with the same hand until all reps are complete on that side.