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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Dead Bug

  1. Begin on floor, face up (supine), arms 90° angle to ceiling, knees bent with feet on floor
  2. Level 1:
    1. Extend one arm overhead towards floor, touch the floor if you can, while opposite leg extends on floor. Keep opposite set of limbs still.
    2. Return to starting position and repeat other side.
  3. Level 2:
    1. Bring legs to 90°/90° (table top)
    2. Extend on arm overhead towards floor, touch the floor if you can, while opposite leg extends on floor. Keep opposite set of limbs still.
    3. Return to starting position and repeat other side.
  4. Level 3:
    1. Bring legs to 90° (ceiling)
    2. Extend on arm overhead towards floor, touch the floor if you can, while opposite leg lowers to floor. Keep opposite set of limbs still.
    3. Return to starting position and repeat other side.

 

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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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Alternating Leg Lowers

  1. Begin on floor, face up (supine)
  2. Level 1:
    1. Bring legs 90°/90° with knees over hips and shins parallel to floor
    2. Maintain 90° angle of knee as you tap toe on floor
    3. Return to table top
  3. Level 2:
    1. Straighten legs to 90° angle in hip
    2. Lower a straight leg to hover the floor
    3. Squeeze the glute or butt cheek of the leg that’s going down to support the hip
    4. Return to 90°

 

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