2020-04-01_Health_&_Fitness
- STRAIGHT LEG
LIFT & SQUEEZE
Benefits: Works backs of the
legs, glutes and entire back,
strengthening the spinal erectors.
Reps: 8 each leg
● Holding a P.ball, come into P.sit
(with feet hip-width apart and
glutes engaged, lower down and
back four inches), then hover your
left leg behind you. Keep your
hips behind your right knee.
● Reach your arms forward and
straighten your left leg (A).
● Squeeze the P.ball with straight
arms while simultaneously lifting
your left leg a few inches (B).
● With control, lower your left leg
a few inches and release the
tension from the ball. Repeat seven
more times before swapping sides.
B
A
- SIDE BODY REACH & SQUEEZE
Benefits: Works your obliques and outer glutes simultaneously.
Reps: 8 each leg
● Holding the P.ball in both hands, come into P.sit (see above)
with your feet wide, weight on your left leg and resting on the
toes of your right foot. As you push your hips backwards to
engage your glutes, reach your arms up overhead (A).
● Raise your right leg as you simultaneously bring your arms
over to your right (B).
● Pause at the top and pull the straps of the P.ball apart. Focus
on engaging your obliques, glutes and arms, while maintaining
a P.sit on your standing leg. Slowly return to the starting position
● Repeat the move seven more times before swapping sides.
B
A
- SHIFT BACK FIRE HYDRANT
Benefits: Outer glutes and core.
Reps: 8 each leg
● Start on all-fours with your hands slightly in-front of your
shoulders and hips slightly behind your knees.
● Hover your right knee one inch off the ground (A).
● Focusing on keeping your pelvis level, lift your hovering leg
out to the right and up to hip height (B).
● Lower the leg down, squeeze into the P.ball and repeat
seven more times before swapping sides.
B
A
