Stretches
Tricep Stretch
Equipment Required = None
Instruction = Hold for 30 seconds and then switch arms and repeat.
Stand upright with feet hip-width apart. Reach one arm overhead and bend the elbow, bringing your hand down behind your head toward your upper back. Use your other hand to gently press on the bent elbow to deepen the stretch. Keep your core engaged and avoid arching your lower back. Hold for 30 seconds, then switch arms and repeat.
Quad Stretch Standing
Equipment Required = None
Instruction = Hold this stretch for 30 seconds on one leg then switch legs and repeat.
Stand upright on one leg (use a wall for balance if needed). Bend your other knee and bring your heel toward your glute. Grab your ankle or foot with your hand and gently pull to increase the stretch. Keep your knees close together and your standing leg slightly bent. You'll feel the stretch in the front of your thigh. Hold for 30 seconds, then switch legs and repeat.
Double Leg Stretch
Equipment Required = Stretch Strap
Instruction = Hold this position for 30 seconds.
Sit on the floor with both legs extended. Loop the stretch strap around both feet. Hold the strap with both hands and gently pull to bring your torso forward toward your legs. Keep your back as straight as possible and avoid rounding your shoulders. You'll feel the stretch in your hamstrings and lower back. Hold for 30 seconds.
Lunge Twist Stretch
Equipment Required = None
Instruction = Hold for 30 seconds and then switch legs and repeat.
Start in a low lunge position with your right leg forward, knee bent at 90 degrees, left leg extended back. Place both hands flat on the floor inside your front foot. Rotate your torso to open toward your front leg, reaching one arm up toward the ceiling. Keep your hips low and feel the stretch in your hip flexors and through your torso. Hold for 30 seconds, then switch legs and repeat.
Shoulder Mobility Stretch
Equipment Required = Bazi Puller
Instruction = Stretch the band over your head behind you and then back in front of you, repeat this motion 30 times.
Hold the resistance band with both hands, arms extended in front of you at shoulder height. Keeping your arms straight, pull the band open as you bring it overhead and behind your back in a smooth arc. Then reverse the motion to bring it back forward. Repeat this back and forth motion 30 times.
Thread The Needle Stretch
Equipment Required = None
Instruction = Hold for 30 seconds and then switch sides and repeat.
Start on your hands and knees in a tabletop position. Slide your right arm underneath your left arm, bringing your right shoulder and ear to the floor. Your left arm can stay extended or bent. You'll feel the stretch across your upper back and shoulder. Keep your hips level. Hold for 30 seconds, then switch sides and repeat.
Exercises
Single Leg & Arm Lift
Equipment Required = Pilates Ring (Medium Resistance) + Ankle Weights (2 lbs)
Instruction = Do 3 sets and 10 reps on each side.
Start on your hands and knees in tabletop position with a pilates ring placed beside one hand. Simultaneously extend your opposite arm forward over the ring and your opposite leg straight back, forming a straight line from fingertips to toes. Press down firmly on the pilates ring with your extended arm while keeping your hips level and core engaged. Hold this position briefly, then release the pressure on the ring and lower your arm and leg back to the starting position. Complete all reps on one side, then switch to the opposite arm and leg. Do 3 sets and 10 repetitions on each side.
Glute Bridge
Equipment Required = Loop Band (45 lbs)
Instruction = Push your hips up off the ground in a straight line and come back down, do 3 sets and 10 repetitions.
Lie on your back with knees bent, feet flat on the floor hip-width apart. Place a resistance loop band around your thighs, just above your knees. Press your lower back into the floor and engage your core. Push through your heels to lift your hips up toward the ceiling, forming a straight line from shoulders to knees. As you lift, push your knees outward against the band to engage your glutes even more. Squeeze at the top, then lower back down with control. Do 3 sets of 10 repetitions.
Squats
Equipment Required = Loop Band (45 lbs)
Instruction = Do 3 sets and 10 repetitions of squats with a loop band around your thighs.
Place a resistance loop band around your thighs, just above your knees. Stand with feet shoulder-width apart, toes slightly turned out, hands at chest in prayer position or on hips. Push your knees outward against the band to create tension. Lower into a squat by pushing your hips back and bending your knees, keeping your chest up and weight in your heels. Go down until thighs are parallel to the ground (or as low as comfortable). Push through your heels to return to standing, maintaining outward pressure on the band throughout. Do 3 sets of 10 repetitions.
Shoulder Press
Equipment Required = Long Band (25 lbs)
Instruction = Do 3 sets and 10 repetitions of shoulder press.
Stand on the middle of a long resistance band with feet hip-width apart. Hold the ends of the band in each hand at shoulder height, palms facing forward, elbows bent at 90 degrees. Press both hands straight up overhead, extending your arms fully. Control the band as you lower back down to shoulder height. Keep your core engaged and avoid arching your lower back during the press. Do 3 sets of 10 repetitions.
Standing Chest Rows
Equipment Required = Pilates Ring (Medium Resistance)
Instruction = Squeeze the ring as hard as you can and pull it toward your chest and then release it back out. Do 3 sets and 10 repetitions.
Stand holding a pilates ring at chest height with both hands, arms extended forward. The ring should be positioned vertically in front of you. Squeeze the ring inward with both hands while simultaneously pulling it toward your chest. Then push the ring back out to the extended position while maintaining the squeeze. Release slightly and repeat. This exercise targets chest, shoulders, and arms through isometric contraction. Do 3 sets of 10 repetitions.
