30-day challenge – day 10
low air bench rocking chairs – in an air bench (aka wall sit, aka air chair) with your feet & knees hip width apart, toes pointed forward, & knees directly above your ankles, drop your hips & knees below 90 degrees. rock up on the heel of one foot & the toes of the other foot & alternate toe -> heel -> toe -> heel keeping each foot in the opposite position to the other foot.
single leg active shoulder bridges – on your back with your feet flat on the floor, hip width apart, & toes pointed forward. straighten one leg out on the floor, tighten your thigh, pull your toes toward your shin & lift your leg so your knees are even. squeeze your glutes & lift your hips into the air as high as possible without it going into your low back, then lower them back to the floor. repeat on other leg.
spread foot toe touches – on your back, lift your legs into the air as high as possible while keeping them straight – keep your thighs tight & your toes pulled toward your shins – & split them as far as possible. lift your shoulder blades off the floor & attempt to touch your toes. back of your head touches the floor between each rep.
lateral abc’s (abs’s) – on your side with your body in a straight line from head to feet. tighten your thighs & pull your toes to your shins. keeping your legs straight, spell the alphabet – all capital letters – with your top leg. repeat on other leg.
straight leg active splits – on your back, lift your legs into the air as high as possible while keeping them straight – keep your thighs tight & your toes pulled toward your shins. split your legs as wide as possible, then bring them back together. repeat.
wide shoulder bridge hold w/ active frogs – on your back with your feet flat on the floor as wide as possible while keeping your toes pointed forward. squeeze your glutes & lift your hips into the air as far as possible without it going into your low back. keep your hips high & bring your knees together then apart.
alternating lateral lunges – stand with your feet hip width apart, toes pointed forward. step one foot out to your side keeping your toes pointed forward & feet flat on the floor. lunge into that leg, keeping your chest up & forward – do not let it bend towards the floor. bring that leg back to hip width & do the same with the other leg. each lunge = 1 rep.
backwards traveling inchworms – stand with your feet hip width apart, toes pointed forward. place your hands flat on the floor, fingers pointed forward. keep your legs straight while you walk your feet away from your hands as far as possible, then walk your hands to your feet as close as possible while keeping your legs straight. repeat.
stationary monkey hops – start in the plank position with hands flat on the floor, fingers facing forward. hop your feet to the outside of your hands then back out to plank position. repeat without stopping.