Absolutely HardCore

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.