30-day challenge – day 6

active shoulder bridges – on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips off the floor as high as you can without it going into your low back. then, lower your hips & your entire back down to the floor. repeat.

toe touches – on your back, straighten your legs in the air. keep your feet hip width apart, tighten your thighs, & pull your toes toward your shins. reach up to the ceiling (if you can touch your toes, great; if not, while keeping your legs straight, no worries) & lower back down to the floor. back of your head touches the floor between each rep.

lateral femur rotations – lay on your side with your body in a straight line. tighten your top thigh & pull your toes toward your shins. lift your leg approx. 6″ off your bottom leg. keeping your leg straight, rotate your knee toward the floor, then towards the ceiling from your hip socket. repeat on other leg.

full sit-ups – on your back, feet flat on the floor hip width apart, toes pointed forward. sit-up, then lower back to the floor. swing your arms for initial momentum if needed.

wide shoulder bridge hold – on your back, 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 it going into your low back. hold.

static back splits – on your back, lift your feet off the floor so your hips & knees are 90 degrees. bring your knees & ankles together, then open your legs as wide as possible keeping your hips & knees 90 degrees. repeat.

forward traveling inchworms – stand with your feet hip width apart & bring your hands to the floor. walk your hands as far from your feet as possible (do not drop your hips to the floor), then walk your feet as close to your hands as possible while keeping your legs straight. 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.

full squats – stand with your feet hip width apart & toes pointed forward. interlace your fingers behind your head & pull your elbows back. look up, keep your weight in your heels, & drop your butt to the floor as low as possible keeping your heels on the floor & without dropping your chest toward the floor.

mountain climbers – in push-up position, drive one knee towards your chest & then straighten your leg back to pos. 1 – do not set your foot on the floor at any other time or position. then drive your other knee towards your chest & straighten it back out. go as fast as you are able.