So got to thinking, what can some of my clients do at home while I’m gone. Many have asked for about 20 minutes of maintenance they can do before or after their runs, etc. SO… here are 10 exercises you can do at home. Enjoy!
Walking lunge with rotation: When you begin to drop down through your back knee, rotate your torso and arms toward the knee that is forward. Keep hips level. Perform 10 steps per leg. Jog for do 30 seconds of running/skipping in place, and repeat. Total of 3 sets
Bridge Marching: Lying face up on ground with arms to side, knees bent, and heels on ground. Lift hips off the ground until knees, hips, and shoulders are in a straight line. Hold position (staying up into bridge position) and lift right knee to chest. Return foot to ground and repeat with left knee. Repeat 15 / alternations . Make sure you are squeezing your glutes (butt) muscles and hips stay in line with knees and shoulders. Complete a total of 3 sets.
Clam Shells: Laying on your side with knees slightly pulled into chest at about a 45 degree angle. Open top hip, rotating knee away from ground while maintaining contact between feet. Return to start position and repeat for prescribed number of repetitions (20). Switch legs and repeat. You can make this more difficult by putting a resistance band around legs just above your knees.
Plank: Begin face-down on the floor, propped up on your forearms, with knees and feet a little less than shoulder with apart. Make sure elbow is directly under shoulder and press up, lifting torso, legs, hips in a straight line from head to heels. Hold :30-2 minutes and repeat. Complete 3 sets.
Side Plank: Lying on your side with your legs straight and arm bent underneath you. Push up with your arm and lift your hips so that your weight is balanced on your forearm and outside side of your ankle. Keep your body as straight as possible and don’t let hips sag towards the ground. For more difficulty move your top leg through a running motion. Hold :30-:60 and repeat on other side.
Russian Twists: In a seated position with knees bent 90 degrees, lean back 20-30 degrees to ﬁre the abdominal, twist to each side and touch the med ball on the ground (twist do not just move the arms across but twist the whole torso so the hands get far enough over so the ball can touch the ﬂoor). Repeat 10-15 times on each side.
Reverse Lunge with Knee Drive: Step backwards into a lunge and as you come out of the lunge bring backward leg up and knee to your chest. Perform 15 reps on one leg and then switch to 15 reps on the other leg.
SB Crunch: Lie supine (face up) on the exercise ball keeping the ball in the small of your lower back. Roll your hips and chest up at the same time while pulling your belly button in. 20-25 reps.
Quadruped Circles: Stabilizes your spine and creates mobility, stability, and hip strengthening. Get onto your hands and knees with abs drawn in and back ﬂat. Tuck knee to your chest and rotate it in a large circle until leg is tucked back to your chest. Reverse the motions for the same number of reps and then repeat with other leg. Keep abs drawn in and your pelvis stable as you move your hip. Perform 10 circles in each direction per leg.
Inverted Hamstring Stretch: This movement is great for elongating your hamstring and improving your balance. Stand on one leg with perfect posture, arms raised to 90 degrees and shoulder blades back and down. Keeping a straight line between the ear and the ankle, bend over at the waist and elevate your opposite leg behind you. When you feel a stretch, return to the standing position by contracting your glutes and hamstring, stepping back into the next step with your opposite leg. Repeat the motion, alternating legs with each step backward for the prescribed number of reps. Keep the knee of the leg you are standing on slightly bent. Keep your back ﬂat and your hips parallel to the ground. Maintain a straight line from your
ear through your hip, knee, and ankle of your leg in the air.