Lateral Lunge

  1. Begin standing with feet under hips, toes facing forward
  2. Step to the side with one leg, keep toes facing forward, hips and shoulders squared with them
  3. Bend the leg that is moving, keep the stationary leg straight
  4. Tap the floor with the hand that’s on the same side of the stationary leg or put hands on hips
  5. Press off the foot of the leg that’s lunged to side to return to center
  6. Repeat/alternate

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Forward Lunge into Single Leg Deadlift

  1. Begin standing with feet under hips
  2. Step forward into a lunge, kissing rear near to floor
  3. As you stand, propel yourself forward and tip torso over into a single leg deadlift while raising the rear leg to a horizontal line with torso
  4. Stand, bringing torso upright over hips and rear leg stands on floor

Refer to pbcfit.com/single-leg-deadlift for more details on single leg deadlift

 

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Bird Dog

  1. Begin on all fours, knees under hips, hands under shoulders
  2. Press chest away from floor like it’s stinky – keep shoulder blades broad
  3. Extend an opposite set of limbs away from core, lifting the limbs level with spine
  4. Keep shoulders and hips square to floor
  5. S T R E T C H & squeeze all your muscles through leg, torso and arm for 5 seconds
  6. Swing, without destabilizing torso, knee under hip and elbow under shoulder and go right back out for 5 seconds

Usually – 3 sets of 5 on each side (right leg/left arm) (left leg/right arm)

 

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