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.
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.
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
Tricep Crushers
Equipment Required = Wrist Weights (1 lbs)
Instruction = Do 2 sets and 8 repetitions of Tricep Crushers with both hands.
Stand upright with feet hip-width apart, wearing wrist weights on both wrists. Bring both arms overhead with elbows bent, hands behind your head (like you're about to do an overhead tricep extension). Extend both arms straight up overhead, fully straightening your elbows. Pause at the top, then slowly lower back to the starting position with hands behind your head. Keep your upper arms close to your ears and stationary - only your forearms should move. Do 2 sets of 8 repetitions.
Shoulder Front Raises
Equipment Required = Long Band (15 lbs)
Instruction = Do 2 sets and 8 repetitions of shoulder front raises with both hands.
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 in front of your thighs, palms facing your body. Keeping your arms straight, raise them forward and up to shoulder height (or slightly above). Pause at the top, then lower back down with control. Keep your core tight and avoid swinging or using momentum. Do 2 sets of 8 repetitions.
Clamshell With Loop Band
Equipment Required = Loop Band (15 lbs)
Instruction = Do 2 sets and 8 repetitions Clamshells with loop band on one side and then repeat on the other side.
Lie on your side with a loop resistance band around your thighs, just above your knees. Bend your knees at about 90 degrees, keeping your feet together. Stack your hips and shoulders directly on top of each other. Keeping your feet touching, lift your top knee up as high as you can while keeping your hips stacked and core engaged. The band will create resistance as you open your knee. Squeeze your glute at the top, then lower back down with control. This activates your glute medius and helps with hip stability. Complete all reps on one side, then switch sides. Do 2 sets of 8 repetitions on each side.
Russian Twist
Equipment Required = Pilates Ring (Lowest Resistance)
Instruction = Twist to the left back to centre, to the right and back to centre, all while squeezing the ring. Do this for 2 sets and 8 repetitions.
Sit on the floor with knees bent and feet lifted off the ground. Lean back slightly, engaging your core to balance on your sit bones. Hold the pilates ring with both hands at chest level. Rotate your torso to the right, bringing the ring toward the floor beside your hip. Squeeze the ring lightly as you twist to engage your obliques. Return to center, then rotate to the left. 1 rep = twist left, back to center, twist right, back to center. Do 2 sets of 8 repetitions.
Regular Pushups
Equipment Required = None
Instruction = Do 20 Pushups.
Start in a high plank position with hands slightly wider than shoulder-width apart, arms straight, and body in a straight line from head to heels. Engage your core and glutes. Lower your body by bending your elbows until your chest nearly touches the ground. Keep your elbows at about a 45-degree angle from your body. Push through your palms to return to the starting position. Maintain a straight body line throughout - don't let your hips sag or pike up. Do 20 pushups.
