After having a few weeks to work on the previous exercises, here is a new set for you to try!

Circuit 1- 3 sets ogf 30-60 seconds each

Plank with Alternate Knee Touch (off elbows)

Plank - Updowns (elbows to hands and back down)

Plank Reach- (Choose hands or elbows)

Circuit 2- 3 sets of 30-60 seconds each


Single Leg Bridge (Double leg if Single leg is too hard, toes up heels down)

Bulgarian Split Squats- Foot on edge of bench or couch, drop straight down, do not let knee move forward in front of toes

Bulgarian Split Squat Hold- Hold above position for selected time


*Always consult with a physician before starting an exercise program.

Post Easter Burn

Post Easter Burn

Circuit 1:  Repeat 3 times through for 30-60 seconds

Single Leg Bridge -Repeat lifting up and down with a 2-3 second hold at the top on one leg
Lateral Hop- Hop with a single leg landing from side to side.  Land on the same side leg you are jumping towards and try not to let the other leg touch the floor.  The farther the hop, the more difficult the exercise.- No picture




Russian Twist-  Sit back to a 45 degree angle, with knees bent and feet on the floor.  Rotate side to side with the arms stretched forward, as far as possible with each turn.  Working through the full range of motion is more important than speed.

Circuit 2: Repeat 3 times through for 30-60 seconds

Single Leg RDL- Keeping head, back and leg in straight line, tip forward until pull is felt on hamstring of planted leg.  Return to standing position.  Stay on pone leg for full amount of time before switcheing to the other.




Split Squat- Place one leg forward and one leg back.  Squat towards the floor.  Weight should be on  the front leg heel so knee doesn't go past the front toe.  Return back up to starting position.

Venom- Plank position and touch alternate knee to alternate elbow alternating sides.











*Consult with a physician before starting any exercise program.

A special Thank You to Breakthrough Physical Therapy in Irvine (www.breathroughphysicaltherapy.com) for these photos.


Circuit 1: 
Plank with Alternate Knee Touches- Plank position and lower one knee to the floor without rotating the spine.  Alternate touching knees for the selected time.

Single Leg Bridge- Lie on back with toes up (biases buttock muscles)  and heel down.  Lift opposite leg up and hold in air.  Push through heel and lifting buttocks from floor.  Hold 2-3 seconds and lower.  Repeat.  Back pain?  Try using both legs instead of one to lift buttocks up and down.

Alternate Lower Extremity (Leg) Extension-  Lie on back with both knees up and bend to 90 degrees.  Lower one leg down towards floor and return to starting position.  Alternate lowering legs. Maintain a quiet spine and do not let back arch. Hold arms overhead to increase difficulty.

Circuit 2:
Plank with Hip Circles - The picture below demonstrates the proper position for both.  With the circles, perform a tight circular motion either forwards or backwards with the knee without any rotation through the back.



Plank with Firehydrant-  With the knee bent on one side raise and lower the knee out to the side without rotating the back.

Plank with Glute Press-  Bend you knee and press up towards the ceiling with one leg.  Pulse the heel up and down without rotating the back.

Perform each exercise 3 sets through for 30- 60 seconds.
Want to change it up!? You may chioose to do a hold in that position rather than alternate position.

Please consult with a MD before starting a new workout routine.