Circuit 1:
Perform exercises 3 rounds of 30-60 seconds per exercise
Double Leg Hold 6" above ground (legs up higher= easier)
V- Ups (double leg lower with arms ove head, reach up and touch toes)
Figure 8s (double leg hover making the 8 sideways like an infiniti sign)
Plank Venom Plank off of hands, holding this position touch opposite knee to opposite hand, banck will bend slightly.
Circuit 2:
Perform exercises 3 rounds of 30- 60 seconds for each exercise
Quadriped= Hands and knees
Quadriped Hip Circles (nice tight circles without back movment, alternate directions forward or backward each round)
Quadriped Firehydrant (raising knee out to side, do not let back move)
Quadriped Glute Pulse (pressing one leg up towards the sky keeping the knee bent at 90 degrees and not letting back rotate, continuous pulse at end of motion)
Swimmers (lie on stomach and raise the opposite arm and leg up to the ceiling, hold 2-3 seconds and alternate sides, if your back hurts try putting a couple pillows underneath your stomache)
Please do not perform exercises through pain and without the consent of a physician.
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