I made this list for Riel, one of my clients.
Since he’s also the web master and he’s been bugging me to blog about something…
I figured I’d post his workout on here in the hopes that it helps some of you reading this as well
So here it goes … your home workout for when I’m not around …
Legs
- 50 Lunges
- 50 squats
- Lateral Bounding 1 min
- Sit down stand up 1 leg 1min / side
Upper body
- 15 Pushups
- Hindu Push Up
- Hand walkouts
- Bear Crawl
Core
- 1 min plank
- Side plank 45 sec X 2
- Superman 1 min
- Supine Hip Thrusts 1 leg 1 min
Pelvic Floor
- Lie on Back- knees bent over hips
- Prone & Supine:
- Unilateral knee Int / Ext rotation
- Bilateral Knee Int / Ext rotation
Lie on side
- Hip abduction
- Hip abduction circles
- Hip extension (long leg behind)
- Hip Ext circles
- Hip Flexion
- Hip Flexion circles
Weak Points
- Prone Shoulder Press 1 min
- Prone Flutter Kicks 1 min
- Scapular Protraction / Retraction