1. Plank—30 seconds on, 10 seconds rest, 4 times
total
Get into push-up position, hands
on the ground, directly under the shoulders, shoulders pulled down and back,
abs and glutes engaged, hips tucked under, legs together and fully extended,
body in a straight line from head to toe. Hold for 30 seconds. Rest for
10 seconds. Repeat four times.
2. Glute Bridge — Hold for 5 seconds, 20 reps total Plank—30
seconds on, 10 seconds rest, 4 times total
Lie on your back, arms resting at your sides,
knees bent, feet flat on the floor about a foot away from butt. Pushing through
heels to activate hamstrings, lift hips and back off the ground so you’re
resting on just shoulders. Hold for five seconds, then release. Repeat for 20
reps.
3. Walkouts — 10 reps total
Stand with feet shoulder width apart. Bend at
the waist and place hands on the ground. Without moving legs, slowly walk your
hands out in front of you until you’re in plank position. Perform a push-up.
Walk hands back in and come back to standing. Repeat 10 times.
4. Squats — 20 reps total, 10 seconds rest, repeat
Stand with feet slightly wider than shoulder
width apart, toes angles outward. Keeping chest tall, bend and push knees
outward as you sit back into your heels, until your thighs are parallel to the
ground. Push through heels, and use legs and glutes to come back to standing.
Repeat for 20 reps. Rest 10 seconds. Repeat.
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