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.
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.
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
Single Hand Bicep Curl
Equipment Required = Long Band (15 lbs)
Instruction = Do 3 sets and 5 reps on each arm.
Stand on the middle of a long resistance band with feet hip-width apart. Hold one end of the band in one hand, arm hanging straight down at your side, palm facing forward. Keeping your elbow tucked close to your side and stationary, curl your hand up toward your shoulder by bending at the elbow. Squeeze your bicep at the top, then slowly lower back down to the starting position with control. The band provides increasing resistance as you curl up. Complete all reps on one side, then switch arms. Do 3 sets of 5 repetitions on each side.
Seated Rows
Equipment Required = Long Band (15 lbs)
Instruction = Pull the band towards you and then release back again, Do 3 sets and 6 reps.
Sit on the floor with legs extended straight in front of you. Loop a long resistance band around your feet and hold the ends in each hand. Sit up tall with your back straight and core engaged. Pull the band toward your torso by driving your elbows back, squeezing your shoulder blades together. Your hands should come toward your ribcage. Slowly release back to the starting position with arms extended. This works your back, shoulders, and biceps. Do 3 sets of 6 repetitions.
Donkey Kicks With Long Band
Equipment Required = Long Band (15 lbs)
Instruction = Do 3 sets and 8 reps of donkey kicks on each leg.
Start in tabletop position with a long resistance band looped around one foot. Hold the other end of the band securely on the ground with your hands, creating tension. Keep your knee bent at 90 degrees and lift that leg up behind you, pushing your heel toward the ceiling against the resistance of the band. Squeeze your glute at the top, then lower with control. The band provides constant tension throughout the movement, increasing the challenge as you lift higher. Complete all reps on one side, then switch legs. Do 3 sets of 8 repetitions on each side.
Lateral Lunges With Sliders
Equipment Required = Sliders
Instruction = Do 3 sets and 8 repetitions of lateral lunges on each leg.
Stand with one foot on a slider, the other planted firmly on the ground. Keeping the planted leg mostly straight or slightly bent, slide the other leg out to the side as far as comfortable. Bend the standing leg into a lateral lunge, keeping your chest up and core engaged. Use your inner thigh and glutes to pull the sliding leg back to center. Complete all reps on one side, then switch legs. Do 3 sets of 8 repetitions on each side.
Squat Side Walks
Equipment Required = Loop Band (15 lbs)
Instruction = Do 3 sets and 5 reps of side squat steps for each side.
Place a loop resistance band around your thighs, just above your knees (or around your ankles for more difficulty). Stand with feet hip-width apart, creating tension in the band. Lower into a quarter squat position with hands at your chest or on your hips. Step sideways to the right, maintaining the squat and keeping tension in the band. Bring your left foot in to return to hip-width stance. Continue stepping sideways for the desired reps, then repeat in the opposite direction. Keep your knees pushing outward against the band throughout. Do 3 sets of 5 repetitions.
