Happy March Team!
Short weather is just around the corner…let’s kick butt this month!
Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as you can without your heels coming apart. Pause, then return to the starting position. Repeat on other side.
Dumbbell Lateral Lunge
Hold a pair of dumbbells at arm’s length next to your sides. Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee. Pause, then quickly push yourself back to the starting position. Repeat on the other side.
From a kneeling position, lower elbows and forearms to the floor and clasp hands together, crossing left knee behind right. Brace abs in tight and raise left leg into a rear attitude position by lifting leg behind hip, turning knee out to the side. Return to start. Repeat on opposite side.
High to Low Chop
Stand with your feet wider than hip-width apart, holding the ball directly overhead, arms extended. Sit your hips back and lower into a squat, simultaneously lowering the ball to your left foot, keeping your arms straight. Push through your heels and squeeze your glutes to return to start. That’s one rep. Repeat, lowering the ball to your right foot, and continue alternating.
Side Bridge with Abduction
Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line. Lift your right leg at least 6 inches. Lower and repeat. Complete all reps, then repeat on your right side.
Bottom Line Shaper
Stand with feet together, arms crossed at chest. Lift left heel and push hips back to lower into a squat. Staying in the squat, extend left leg straight out to side of body, toes pointed. Bring leg back to return to start. That’s one rep. Repeat on opposite side.
Lie faceup with your feet flat on the floor, arms at your sides, palms facing up. Lift your hips off the floor, keeping your weight on your heels, until your body forms a straight line from shoulders to knees. Pause, then lower to start.
Second Position Plies
Stand with feet wider than shoulder-width apart, toes turned out slightly. Lower your body down by bending your knees until your thighs are parallel with the floor. Bring arms overhead and shoulders down and back. Pause, then slowly push yourself back up to the starting position.
Stand with feet wider than shoulders and hands in fists in front of chest. Squat until thighs are parallel to the floor. Shift weight to left foot as you rise up and kick right leg out to the side. Return to starting position and repeat, this time kicking opposite leg, to complete 1 rep.
Down Dog with Knee Drives
Begin in downward facing dog, then raise your left leg to move into down-dog split. Bend your left knee and pull it toward your forehead. Straighten the leg back, then bring the knee outside your left elbow. Straighten the leg again, then bring the knee toward your right elbow. Switch legs and repeat.
With your feet shoulder-width apart, squat down and bring both arms back. Drive your arms forward and jump as far ahead as you can ahead. Land and quickly repeat the jump.