30-day challenge – day 12

30-day challenge – day 12

you have pictures for your run’s warm-up & cool-down, so i didn’t make a video. the written descriptions are below.

knee outdoor
standing rotational stork walk – stand with your feet hip width apart, toes pointed forward. rotate one knee outward without rotating your pelvis, lift your knee at least hip height & rotate forward keeping your foot relaxed. place your foot back on the floor directly beneath your hip & toes pointed forward. do the same with your other leg & keep alternating for duration of reps

hero squats – on your knees with your knees & feet hip width apart, feet relaxed. drop your butt to your heels keeping your shoulders directly above your hips through the entire move. lift your butt back up, squeezing your glutes. do not arch your back or drop your chest toward the floor. keep your arms relaxed.

downward dog squats – start on your hands & knees, hands directly beneath your shoulders & knees directly beneath your hips. curl your toes under & go up into a downward dog: straighten your legs, tighten your thighs, drive your heels toward the floor, & drive your chest toward your thighs. hold for half a second, bring your knees back to the floor: heels to floor, knees to floor, repeat.

hero leans – on your knees with your knees & feet hip width apart, feet relaxed. keep your body a plank from your knees to your head. lean back as far as you can then pull yourself forward. don’t arch your back or bend your hips.

spreadfoot glides – with your feet as wide as possible, keep your toes pointed forward, & keep your weight on the inside of your feet. place your hands on the floor immediately in front of your feet (if you can’t keep your back straight & your hands on the floor, place them on a chair, table, etc.), bend both knees & keep your butt as low as possible while you straighten one leg & bend the other & switch sides. keep your butt low on the same plane – imagine there’s a plank above your hips with nails pointed downward; if you lift your hips, you impale yourself. both sides = 1 rep.

spreadfoot reverse pullovers – stand with your feet as wide as possible while keeping your toes pointed forward. interlace your fingers behind your back, palms facing the ceiling. squeeze your glutes, tighten your thighs, & keep your chest up & forward (look in forward). if you can straighten your arms, lift & lower them off your butt. if you can’t straighten your arms, pull your hands toward the floor & hold for the count of reps.

knee to chest – stand with your feet hip width apart, toes pointed forward. pull one knee to your chest, keeping your other leg straight, & keeping your foot relaxed. alternate legs.

active tricep bridge – sit on the floor with your feet in front of you, hip width apart, knees 90 degrees, & toes pointed forward. place your hands behind you directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift up your hips as high as you can without it going into your low back, bring your butt back to the floor, repeat.

static lunges – stand with your feet hip width apart, toes pointed forward, & one leg a good step in front of the other. stand tall, keep your weight in your back leg, & bend your back knee towards the floor. only drop your knee as close to the floor as you can without leaning or bending forward & don’t let your front knee go in front of your ankle. drive your back heel towards the floor as you stand back up straightening both legs all the way. repeat other side.

split squat hops – start out doing a static lunge (see instructions above). as you stand up from lunging, jump into the air, switching your foot position & lunge as you land. the hop, switch your foot position, & lunge as you land again. repeat.

spine indoor
air bench pullovers – sit against the wall, knees & hips at 90 degrees, feet & knees hip width apart, toes pointed forward. press your low back into the wall & keep your weight in your heels. interlace your fingers, palms facing you, straighten your arms & lift your hands above your head as far you can keeping your arms straight then bring them back to your hips. repeat.

active twist – on your back, feet flat on the floor wider than your hips. drop both knees to your right side & squeeze your left glute. switch sides. repeat – both sides = 1 rep.

frog crunches – on your back with the soles of your feet together & knees out wide, squeeze your glutes. interlace your fingers behind your head (making a bed for your head with your hands) & pull your elbows back. look behind you, keep your elbows wide & lift your shoulder blades off the floor. back of your head & elbows touch the floor between each rep. do not tuck your chin to your chest.

wishbone kicks – on your back, feet flat on the floor wider than your hips, toes pointed forward. pinch your knees together & hold. straighten one leg at that angle, tighten your thigh, & pull your toe towards your shin. bring your foot back down wider than your hip. alternate between each leg. feet in the air: with your feet in the air, hips at 90 degrees, keep your knees pinched & your feet out wide while your straighten one leg out at the angle, then the other. if you start feeling this in your back, bring your feet back to the floor. if you can’t keep your knees pinched & feet wide, bring your feet back to the floor.

wide shoulder bridge – on your back with your feet flat on the floor, wider than your hips, toes pointed forward. squeeze your glutes, lift your hips off the floor as high as possible without feeling it in your low back, & hold.

lower spinal floor twist – on your back, straighten one leg out on the floor. with your other hip & knee at 90 degrees, rotate that leg across your body keeping both shoulder blades pinned to the floor. straighten the arm of the crossed-over leg, palm up, & look toward it. you can use the opposite hand to pull down on the crossed-over knee for a greater stretch, & hold. repeat on other side.

pelvic tilts – on your back with your feet hip width apart, toes pointed forward, press your low back into the floor, then rock your pelvis forward, arching your low back. keep rocking your pelvis back & forth.

active cobra – on your stomach, knees wider than your hips, bring your feet together. bring your feet as close to your hips as possible & rotate your toes so your feet are parallel with the floor. keep your hips flush with the floor. rest your forehead on the back of your hands. squeeze your feet together & relax; squeeze, relax, squeeze, relax.

cats & dogs – on your hands & knees, hand directly beneath your shoulders, knees directly beneath your hips. keep your arms straight while you arch your back & look up to the ceiling; then curve your back, tuck your chin to your chest & squeeze your glutes. repeat.

static lunges – stand with your feet hip width apart, toes pointed forward, & one leg a good step in front of the other. stand tall, keep your weight in your back leg, & bend your back knee towards the floor. only drop your knee as close to the floor as you can without leaning or bending forward & don’t let your front knee go in front of your ankle. drive your back heel towards the floor as you stand back up straightening both legs all the way. repeat other side.