Move Better 1
Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below.
- Kneeling Elbow Extensions x10 repetitions per side
- Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition
- Side Lying Open Door x5 repetitions per side
Total Body 1
Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below.
- Bird Dog x8 repetitions per side (complete all reps on 1 side at a time)
- Plank x as long as possible
- Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction)
- Lying Hamstring Walkouts x5 repetitions
Exercise Demonstrations and Coaching Tips:
Kneeling Elbow Extensions
Begin in a kneeling position with your elbows on the floor directly under your shoulders. Put your left hand behind your head and bring your left elbow to your right forearm. From there, slowly rotate from the shoulders moving your elbow towards the ceiling.
Your flexibility through the shoulders and upper back will partially determine how high up you can rotate. To improve this exercise, sit your butt back onto your heels (as you can see at the :14 point in the video). This will help to limit your ability to compensate and rotate from the low back.
Complete all repetitions on one side at a time.
Alternating Knee Hugs
While lying on your back, pull one knee in towards the chest and straighten the other leg at the same time. The closer the heel is to the floor of the straight leg and the more you pull the opposite knee up to the chest, the greater stretch you will feel through the hips.
Alternate side, holding each position for 3-5 seconds. Try to press your low back into the floor to keep from overextending and putting too much pressure on it.
Side Lying Open Door
Start on your side with your knees stacked on top of each other and bent about 90 degrees (roughly even with your hips). If needed, you can place a pillow or pad under your head for support.
Take your top arm and slowly reach behind the body, rotating from the shoulders and not the hips. Hold this position for about 3-5 seconds before returning to the starting position. Complete all repetitions on one side before flipping over and repeating with the other arm.
Begin with the knees under the hips and hands under the shoulders. Reach out extending your opposite arm and leg. When reaching, try to not over extend at the low back. If that tends to be an issue, don’t kick your heel up in the air as high.
From there bring the extended arm and leg together touching your knee to your elbow. When you bring the two together, try not to round your back any more than you have to. Reach back out with the same arm and leg and complete all repetitions before switching to the other side.
Begin on the floor with the elbows under the shoulders and your toes digging into the floor. Press yourself up off the floor with your knees straight and toes firmly planted. Focus on pulling your rips and pelvis together.
As you begin to fatigue, make sure to not let your low back start to round and over extend. With proper form, you should be able to place a broomstick on your back and have it touch your tailbone, between your shoulder blades and the back of your head simultaneously.
Start with your feet close together. Hop side to side as quickly as possible. Try to keep your feet together the entire time. As shown in the video, most people do better having a visual to jump over.
Lying Hamstring Walkouts
Begin on your back with your knees bent about 90 degrees and your hips off the floor. Slowly take small steps to walk your feet out. Try to keep your hips from touching the floor the entire time. The further out you walk your heels, the more challenging the exercise will be.
When you reach a point where your hips are just about to touch the floor, start slowly walking your heels back in to return to the starting position. Repeat for specified number of repetitions trying to keep your hips up the entire time until the exercise is complete.
*Make sure you only bring your hips up as high as you can without overextending at the low back. This will help keep you from putting too much stress on your low back.