Feeling Peachy Day One
Resistance Band Fire Hydrants
- Keep core tight, back flat, and head and neck in neutral alignment
- Bring leg up and out at roughly a 90 degree angle, squeezing through the hip
- Do not arch back; make sure to engage core and glutes!
Ice Skater Walks
- Place looped resistance band around calves
- Walk forward, stepping at a 45 degree angle, alternating between right and left legs; move forward and backward
- Squeeze through the glutes and hips the ENTIRE time; you should not be pulling from your lower back
Cable Pull Through
- Bend forward hinging at the hips, but keep chest out and head up
- Keep core tight and back flat
- Pull through the hamstrings and glutes in a thrusting motion, pulling the cable forward through your legs; All of the momentum should come from your hamstrings, glutes, and to a small degree the quads
Romanian Deadlift (RDL)
- Keep slight bend in knees and hinge at hips, keeping your back flat, chest up, butt back and glutes, hamstrings, and core engaged
- Keep bar as close to shins as you pull; stop lowering when you feel a tight pull in the hamstrings and use hamstrings and glutes to pull the weight back up
- Place feet shoulder width apart and drive through the heels throughout the movement
Toe Touch
- Engage core and pull from abdominal muscles, NOT your neck
- Roll shoulders up and off the floor as your reach toward your toes
- Keep lower back flat on the ground the entire time
Wide Squat (toes slightly outward)
- Place feet wider than hip width apart and distribute weight in the heels and balls of your feet
- Drive knees outward to prevent caving in and keep core engaged and chest up
- Use a kettlebell or heavy dumbbell and hold weight between legs as you squat
Calf Raises
- Keep slight bend in knees and hold a weighted plate or dumbbells
- Push all the way up onto your tip toes then slowly lower back down; you can elevate your toes for increased range of motion
- Keep core and glutes tight to stabilize the rest of your body