Quadruped Rock to Squat

Quadruped Rock to Squat

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Quadruped Rock to Squat Equipment Needed Open floor or yoga mat Instructions: Start on all 4s with your hands under your shoulders and your knees under, but slightly wider than your hips  Find a neutral spine position (slight arch in low back) Rock back, maintaining...
Reverse Nordic Curl

Reverse Nordic Curl

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Reverse Nordic Curl Reverse Nordic Curl The reverse Nordic curl is a challenging bodyweight exercise that targets the quadriceps, hip flexors, and core, enhancing strength and mobility in the lower body. By kneeling and leaning backward while maintaining a straight...
Kneel on Shins Stretch

Kneel on Shins Stretch

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Kneel on Shins Stretch Equipment Needed Open floor or yoga mat Pad for knees (optional) Instructions: Start in a tall kneeling position Point your toes so that you are resting in the tops of your feet Sit back on your heels so your weight is displaced across your...
Lateral Lunge

Lateral Lunge

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Lateral Lunge Equipment Needed Open floor Instructions: Stand with your legs together, toes forward Take a wide step with one leg out to the side Start bending the same knee and keep your foot flat As you descend, push your hips back to maintain balance. You may...
Clamshell

Clamshell

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Clam Shell Clamshell The clamshell exercise is a simple yet highly effective movement that targets the hip abductors, particularly the gluteus medius and minimus, to enhance hip stability and strengthen the outer thighs. By lying on your side with your knees bent and...