Ignite Days One & Four
Plank
- Squeeze glutes, keep core tight, back flat, and head in neutral position
- Shoulders should be directly over elbows
- Move shoulders behind elbows to add more difficult progression
Walking Lunges- Light Weight (ankle weight/dumbbells)
- Front knee should always stay behind toes
- Engage glutes, quads, and hamstrings and push through the heel of your leading foot
- Keep core tight and chest up
Glute Bridge w/Pulse at Top of Movement
- Start with your back flat on the ground and knees slightly behind ankles
- Squeeze glutes and thrust hips upward keeping only our upper back and head on the ground
- Add a small pulse at the top of the movement before lowering back down to the floor
Squat Jacks
- Land softly when you jump in and out
- Maintain proper form as you jump into squat position
- Don't let knees cave inward
Air Squats
- Distribute weight in heels and balls of feet
- Keep core tight and chest up
- Engage glutes, hamstrings and quads as you squat down and don't let your knees cave in
Resistance Band Rows
- Keep your core tight and chest out
- Squeeze back and lat muscles as you perform row
- Keep elbows in and arms in line with bottom of breast line
Leg Raises
- Engage core and pull from abdominal muscles, not neck
- If movement is too difficult, start by keeping your head and back flat on the ground while lifting legs
- Prevent swaying from side to side