side lying clams
This can be done with (harder) or without (easier) a mini band around your thighs. Lay on your side and push your top knee up and back while keeping your abs engaged and not moving your pelvis or lower back. Stabilize through your spine as you lift your knee up and down.
15/Side
chest presses
This exercise can be done laying on your back on the floor, a ball or a bench. Keep arms over your chest and as you bend your elbows, pinch your shoulder blades together as you lower your arms towards the ground. Make sure elbows aren't wide at a 90 degree. Click them in so you have smooth movement through your shoulder as you bend and straighten your arms.
15
side lying crunches
Stack your knees and feet while keeping a decent bend at the knee while laying on your side. Take your bottom arm out in front of you on the floor. Exhale as you lift your bottom shoulder up to side crunch. Option to lift your feet to make this exercise more diffifult.
15/15
bird dog
Begin on all 4's and think of extending your arms and legs long (don't think about lifting them up) while pulling your belly button in tight. Advanced option is to lift opposite knee off the ground. Make sure you are lifting opposite arm and leg. Do this slowly and with a ton of control.
5/Side
seated overhead presses
Sit on a ball or a bench/chair and engage your abs. Drop elbows by your side and punch to the sky. Make sure you can see your weights in your peripheral vision (this will ensure they aren't flared too far. Start with lighter dummbeels to make sure shoulder feels good. Increase weight to make this harder. Don't arch back when straightening arms overhead.
12
lateral mountain climbers
Hands on the floor is harder, hands elevated is easier. Begin in a plank position and pull your abs in. Tap laterally right and left while keeping your core engaged.
30
alternating banded rows
Standing with a medium resistance band around a pole or hooked into the wall, alternate your row by bending your elbows and driving your shoulder blade into your spine. Knees should be bend and abs engaged. This is a swift exercise but keep it a controlled movement.
30
Standing Side Stretch
Stand tall and clasp your left wrist with your right hand. Drive your hand up then over while pushing down through your left foot. Feel the lengthening through the left side of your body. Breathe deeply. Repeat on right side.
60 Seconds/Side
supine chest opener
Lay on your back with your palms up either on the ground, on a foam roller (more opening) or with a block supporting your head and upper back (most open). Choose to keep your legs straight, bent or in a butterfly position. Try to relax and breath deeply.
30-60 Seconds
all 4's or plank coil in
Either on all 4's (easier) or in a half plank (harder) or full plank (hardest) power up your legs and engage your abs by pulling your belly button in and trying to round or lengthen your lower back. Return to a neutral spine and make sure not to dip your lower back. Abs are engaged the entire time.
40 Seconds
side lying clams
This can be done with (harder) or without (easier) a mini band around your thighs. Lay on your side and push your top knee up and back while keeping your abs engaged and not moving your pelvis or lower back. Stabilize through your spine as you lift your knee up and down.
15/Side
bent over tricep kickbacks
Hinge from hips with a flat back and extend your arms by your side back behind. Bent at the elbow and bring your hands forward.
12
side lying crunches
Stack your knees and feet while keeping a decent bend at the knee while laying on your side. Take your bottom arm out in front of you on the floor. Exhale as you lift your bottom shoulder up to side crunch. Option to lift your feet to make this exercise more diffifult.
15/15
v sits
In a sitting position hold arms behind legs (easier) or leg arms go by side as you lean back while engaging your abs. Lean back with a rounded back ("bad posture") and to make this more difficult you might opt to lift your legs and extend them as you lean back
50
lateral mountain climbers
Hands on the floor is harder, hands elevated is easier. Begin in a plank position and pull your abs in. Tap laterally right and left while keeping your core engaged.
30
alternating banded rows
Standing with a medium resistance band around a pole or hooked into the wall, alternate your row by bending your elbows and driving your shoulder blade into your spine. Knees should be bend and abs engaged. This is a swift exercise but keep it a controlled movement.
30
chest presses
This exercise can be done laying on your back on the floor, a ball or a bench. Keep arms over your chest and as you bend your elbows, pinch your shoulder blades together as you lower your arms towards the ground. Make sure elbows aren't wide at a 90 degree. Click them in so you have smooth movement through your shoulder as you bend and straighten your arms.
15
row wiht a pause
Hinge at hips and extend arms down. Drive elbows to the sky and pinch the shoulder blades while pausing. Keep abs engaged and knees slightly bent. Use medium-heavy weights for this exercise.
12
side leg lifts
Lay on your side (easier) or hold yourself up in a modified side plank position (harder). Drop your big toe down and tap in on the ground in front of you and lift your leg up leading with your heel and squeezing your side hip/booty.
15/Side
Core
Notes: Repeat these exercises 3 Times
fitness
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