Stretches
Bicep Stretch
Equipment Required = None
Instruction = Put hands together behind your back and lean forward stretching your biceps. Hold for 30 seconds.
Stand upright with feet hip-width apart. Interlace your fingers behind your back with palms together. Straighten your arms and gently lift your hands away from your body. Lean your torso forward slightly while keeping your back straight. You should feel the stretch in the front of your shoulders and biceps. Keep your chest open. Hold for 30 seconds.
Calf Stretch
Equipment Required = Stretch Strap
Instruction = Hold this stretch for 30 seconds on one leg then switch legs and repeat.
Sit on the floor with one leg extended straight in front of you. Loop the stretch strap around the ball of your foot. Hold both ends of the strap and gently pull your toes toward you, keeping your knee straight. You'll feel the stretch in your calf and back of your lower leg. Keep your back upright. Hold for 30 seconds, then switch legs and repeat.
Adductor Stretch
Equipment Required = None
Instruction = Hold this position for 30 seconds then switch legs.
Stand with feet wider than hip-width apart. Shift your weight to one side, bending that knee while keeping the other leg straight. Your toes should point forward or slightly outward. You'll feel the stretch along the inner thigh of your straight leg. Keep your chest up and hands on hips or in front for balance. Hold for 30 seconds, then switch sides and repeat.
Hamstring Stretch
Equipment Required = Stretch Strap
Instruction = Hold for 30 seconds and then switch legs and repeat.
Lie flat on your back with one leg extended on the floor. Loop the stretch strap around the other foot and extend that leg straight up toward the ceiling. Hold both ends of the strap and gently pull your leg toward your chest, keeping the knee as straight as possible. Keep your lower back pressed to the floor. Hold for 30 seconds, then switch legs and repeat.
Back Opener Stretch
Equipment Required = Bazi Puller
Instruction = Pull the band as far apart as you can and hold for 30 seconds.
Hold the resistance band with both hands at chest level. Starting position: hands close together holding the band. Pull the band apart by extending your arms outward to the sides, opening across your chest. Keep your shoulders down and back straight. Feel the stretch across your chest and shoulders. Hold for 30 seconds.
Lat Stretch
Equipment Required = Bazi Puller
Instruction = Bend to one side and pull the band apart, hold for 30 seconds and repeat for the other side.
Stand with feet shoulder-width apart. Hold the resistance band with both hands overhead. Keeping your arms straight, lean to one side, creating a sideways bend in your torso. As you bend to the side, pull the band apart. You'll feel the stretch along the side of your body (lats and obliques). Keep both feet planted and hips facing forward. Hold for 30 seconds, then switch sides and repeat.
Exercises
Bicep Hammer Curls
Equipment Required = Long Band (35 lbs)
Instruction = Do 3 sets and 10 repetitions of Hammer Curls.
Stand on the middle of a long resistance band with feet hip-width apart. Hold the ends of the band in both hands, arms hanging straight down at your sides, palms facing your body (neutral grip). Keeping your elbows tucked close to your sides and stationary, curl both hands up toward your shoulders simultaneously by bending at the elbows. Squeeze your biceps at the top, then slowly lower back down to the starting position with control. The band provides increasing resistance as you curl up. Do 3 sets of 10 repetitions.
Hamstring Slider Curls
Equipment Required = Sliders + Ankle Weights (2 lbs)
Instruction = Do 3 sets and 10 repetitions of hamstring curls with sliders and ankle weights.
Lie flat on your back with heels on sliders and ankle weights strapped on. Bend your knees and slide your heels toward your glutes, using your hamstrings to pull the sliders in while lifting your hips off the ground into a bridge position. The ankle weights add resistance to make the exercise more challenging. Extend your legs back out straight, lowering your hips back down to the starting position. This targets your hamstrings and glutes while challenging your core stability. Do 3 sets of 10 repetitions.
Clamshell With Ring
Equipment Required = Pilates Ring (Highest Resistance)
Instruction = Do 3 sets and 10 repetitions of clamshells with the pilates ring on one side and then repeat on the other side.
Lie on your side with knees bent at 90 degrees and a pilates ring positioned between your knees. Stack your hips and keep your feet together. Squeeze the ring by pressing your top knee down into it, engaging your glute medius and outer hip. The ring provides resistance in the opposite direction of a band, making you work to close rather than open. Hold the squeeze for a moment, then release slightly and repeat. Complete all reps on one side, then switch sides. Do 3 sets of 10 repetitions on each side.
Deadlift With Long Band & Wrist Weights
Equipment Required = Long Band (35 lbs) + Wrist Weights (2 lbs)
Instruction = Do 3 sets and 10 repetitions of deadlifts.
Stand on the middle of a long resistance band with feet hip-width apart, wearing wrist weights. Hold the ends of the band in both hands with arms hanging straight down. Start with a slight bend in your knees, hinge forward at your hips, pushing your butt back and lowering your torso while keeping your back flat. The band will stretch as you hinge down. Drive through your heels and squeeze your glutes to return to standing, pulling against the band's resistance. The wrist weights add extra resistance to the movement. Keep the band taut throughout and your core engaged. Do 3 sets of 10 repetitions.
V-ups With Ball
Equipment Required = Pilates Ball
Instruction = Do 3 sets and 10 repetitions of V-ups with ball.
Lie flat on your back with a pilates ball held in your hands. Extend your legs straight out in front of you and your arms extended back past your head on the floor. In one explosive movement, crunch your upper body forward while simultaneously lifting your legs up, bringing the ball toward your feet. Your body should form a "V" shape at the top of the movement. Gently lower back down to the starting position with control. This is an advanced core exercise that targets your abs, hip flexors, and entire anterior core. Do 3 sets of 10 repetitions.
