10 moves to get your body energized for the day to begin, (or wind down for the end of the day) I enjoy doing these stretches when I wake up and when I do them, I feel like I've gotten a 'win' for the day!
1.) R/L TORSO ROTATIONS supine bed
2.) SEATED QL STRETCH
3.) BED FLOPPERS
4.) FIGURE 4 RIGHT
5.) FIGURE 4 LEFT
6.) DOWN DOGS
7.) CHILDS' POSE/LAT STRETCH
8.) GROIN
9.) SUPINE TWIST R
10.) SUPINE TWIST L
11.) TRANSVERSE ABD HOLDS
Up Next in ALL
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5 Minute Movement; Floor Core #5
45 seconds of work, with a 15 second transition time
1.) DEAD BUGS
2.) BENT KNEE SIT UPS
3.) MOUNTAIN CLIMBERS
4.) PENGUINS
5.) ALTERNATING V SIT UPS -
LIFT18 TOTAL BODY STRENGTH DAY 14
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLSCIRCUIT 2: (2 ROUNDS)
1.) UPRIGHT ROW
2.) CHEST PRESS TO LEG LOWER
3.) SIDE LYING WEIGHTED LEG LIFTS
COOL DOWN -
30 Minute 20 Day STEP BY STEP Stretch...
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 (2 ROUNDS)
1.) ALT DOWN DOG
2.) R CALF
3.) L CALF
4.) CHILDS POSE
5.) GROIN OPENER
6.) LONG SEATED HS BENDSCIRCUIT 2 (2 ROUNDS)
1.) PRONE TO HIP OPENER R
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