Keeping knees in line with toes and being mindful your knees do not come over your toes step forward and extend back leg up using your glutes to do so (do not kick back leg up and do not bend at waist). If you don’t have the space for walking lunges you can do reverse…
Place inside foot in cable handle or if you have a strap to go around your ankle with body upright and you facing off to the side of the cable machine pull your leg across body as much as you can without twisting. Cable abduction-stand facing same way as adduction, but put the outside foot…
Squat down keeping knees and toes in line with hips back and chest up. Once you reach parallel (or as low as you can) explode up leaving the ground. If you have bad knees and/or are you are not in cardio shape to jump, squat down slowly and come up quickly as though you were…
Kettlebell swings (Tabata style) 8 x 20 sec on 10 sec off (only come up to parallel and keep glutes and core tight). When performing kettlebell swings, keep a slight bend in knees and keep your core engaged. Hinge at hips and use momentum to swing weight up to parallel, focusing on squeezing glutes and…
Straight leg hydrants-start off on all 4’s (you may need to use a bench for full range of motion) have one leg straight out to side while maintaining a tight core raise the straight leg up and down being mindful to not twist. Straight leg hip rotations-starting on all 4’s with leg straight out rotate…
Place one mini band above the knees and one above the ankles. Small steps side ways x 20 each way, then big step sideways x 20 each way then forward x 20 and backward x 20 x 2 rounds. While performing mini bands, keep core engaged, head up and butt back. Be mindful to keep…
