30-day challenge – day 29
overhead extension rotational stork walk (in place) – stand with your feet hip width apart, toes pointed forward. interlace your fingers, rotate your palms away from you, straighten your arms, & lift them above your head as far as you can keeping your arms straight. rotate your right knee out, lift it at least hip height, rotate it forward, & bring your foot back flat to the floor directly beneath your hip. do the same with the left leg. repeat – both legs = 2x reps.
tricep bridge hold – sit on the floor with your feet flat on the floor in front of you, hip width apart, toes pointed forward & knees 90 degrees. place your hands behind your back, directly beneath your shoulders, fingers facing your toes. squeeze your glutes & lift your hips as high as possible without it going into your back & hold.
lateral leg lifts + hold – lay on your side in a straight line from head to toe, completely stacked vertically. tighten your thighs & pull your toes toward your shins. rotate your top knee toward the floor & lift & lower your leg as high as possible keeping your leg straight & your knee pointed toward the floor (do not use momentum). after completing all the reps, lift your leg & hold. repeat on other leg.
plank position alternating hand leg opposites – start in a plank position, feet hip width apart, hands shoulder width apart, & body in a straight line from head to toe (no butt up in the air). lift & lower your right arm straight out in front of you while lifting & lowering your left leg straight out behind you. then do the same with your left arm & right leg. do not use momentum. repeat. both sides = 2x reps.
alternating single leg active splits – lay on your back, straighten both legs into the air, tighten your thighs, pull your toes to your shins. keep one leg still while you open the other leg & move it back; then keep it still while you do the same with the other leg. repeat. both legs = 2x reps. if this bothers your do alternating single leg static back splits – on your back, bring your hips & knees to a 90 degrees. keep one leg still while you split open the other leg & bring it back; then keep it still while you do the same with the other leg.
hero lean hold w/ figure 8 arm circles – on your knees with your body a plank from your knees to your shoulders, lean back as far as possible & hold. straighten your arms out to your sides & lift them to shoulder level. draw figure 8’s with both arms (aka the infinity symbol). repeat going the opposite direction.
rotational mountain climbers – start in the plank position with your feet hip width apart & hands shoulder width apart. keep your butt low & drive your left knee to your right elbow, then bring your foot back out straight & directly behind your hip. drive your right knee to your left elbow, then bring your foot back out straight & directly behind your hip. repeat. both sides = 2x reps.
alternating active shoulder bridge & full sit up – lay on your back with your feet flat on the floor, hip width apart, toes pointed forward. squeeze your glutes & lift your hips into the air as high as possible without it going into your back & bring your back & butt back to the floor. do a full sit up. repeat. both moves = 2x reps.
traveling lateral lunge hold – stand with your feet hip width apart, toes pointed forward. take a good step forward with one of your legs, stay standing tall while you bend your back knee towards the floor as low as possible & hold (do not let your front knee move in front of your ankle). take 10 steps to your left, then 10 steps to your right holding this position. switch your legs & repeat.
dynamic range of motion skip (in place) – stand with your feet hip width apart, toes pointed forward. drive your left knee as high as possible & swing your right arm above your head keeping it straight, while hopping into the air as high as possible. then drive your right knee as high as possible & swing your left arm above your head keeping it straight, while hopping into the air as high as possible. repeat. both sides = 2x reps.