***STRETCHES***
//V-Stretch: [Hold for 60 seconds in both poses]
- Sit down on the floor and spread your legs into a wide V-shape.
Place your feet against the wall if this helps you to achieve a deeper stretch.
- Keeping your back as straight as possible, lean to the right and try to touch
your right toes with your hands. Don't worry if you can't—just go as far as possible.
Hold this stretch for 30 to 60 seconds, then repeat on your left leg.
- Next, extend your arms straight out in front of you, as far as they can go.
Try to get your chest to touch the floor. Hold this stretch for 30 to 60 seconds.
//Toe-Touch: [Hold for 60 seconds in both poses]
- To do the stretch while sitting down, sit on your butt with your legs together and your toes
pointing up towards the ceiling. Lean forwards and try to touch your toes. If you can't, grab your ankles.
If touching your toes is too easy, try wrapping your hands around the soles of your feet.
Hold this stretch for 30 to 60 seconds.
- To do the stretch while standing up, stand with your feet together,
then lean down and try to touch your toes. Avoid bending your knees and try to keep most of your weight
on the balls of your feet instead of on your heels. If you're really flexible, try to get the palms
of your hands on the floor. Hold the stretch for 30 to 60 seconds.
//Butterfly Stretch: [Hold for 60 seconds]
- Sit on the floor and bend your knees until they point outwards and the soles of your feet are pressed together.
Try to push your knees as close to the floor as possible (using your elbows if necessary),
while drawing your heels as close to the groin as possible.
- Sit upright and keep your back as straight as possible. Hold this stretch for 30 to 60 seconds.
For a more intense stretch, place your palms on the floor in front of your toes, then
try to stretch forward as far as possible.
//Lunge Stretch [Hold for 60 seconds]
- Get into a lunge position by stepping forward with your right foot and bending both knees until your
right thigh is parallel with the ground and your left shin is touching the ground.
- Place your hands on your hips and keep your back straight. Gradually shift your weight forwards until
you feel a stretch around your hip and the top of your thigh. Hold this position for 30 to 60 seconds, then
repeat on the other leg.
//Stretch Quads & Hamstrings [Hold for 60 seconds in both poses]
- To stretch your quads, kneel down in a lunging position, using a pillow to support your back knee if necessary.
Keeping your back straight, reach back and grab the foot of your back leg and pull it towards your butt until you
feel a good stretch in the quadricep. Hold for 30 to 60 seconds, then repeat on the other leg.
- To stretch your hamstrings, lie down with your back on the floor and your legs propped up against a straight wall.
Keeping your lower back on the floor, reach towards your toes until you feel a good stretch (but no pain).
Hold for 30 seconds.
***WORKOUTS***
//Leg Lifts [15 reps on each leg]
- Lie down on one side and prop your head and neck up with your elbow. Look straight ahead of you.
Using your elbow to prop up your head will keep you from straining your neck.
- The leg should go up at least one or two feet. You can keep your free hand either on your hip or on the
floor in front of you for some additional support. Keep looking straight in front of you instead
of looking up at the leg.
- Keep your body in the same position except for the leg, and slowly lower it until it meets the other leg.
Remember to keep your spine straight and to avoid caving forward as you lift your leg.
For more of a challenge, lower it, but keep it about an inch away from the bottom leg to feel an extra burn in your side.
//Hydrants [15 reps on each leg]
- Stand on your hands and knees and lift your leg up like a dog pissing on a fire hydrant. Raise it slowly and lower it slowly.
Do this 15 times and then alternate legs.
//Sqauts [30 reps]
- stand with your back straight, your chest out, and your head up, with your chin parallel to the floor.
Your feet should be hip-width apart, with your toes pointing slightly outward.
- ensure that you keep that posture (straight back, chest out, head up) as you bend your knees and slowly
lower your butt toward the ground. It may help you avoid slouching if you push your knees outward and
focus your weight into your heels.
- As you lower your butt toward the ground, ensure that your knees do not hang over your toes.
Imagine a line running across your toes, and do not let your knees go past that. To do otherwise could cause injury.
//Glute Bridges [30 reps]
- Lie on your back with your arms outstretched firmly along your sides and the solse of your feet planted firm against the floor.
- Push your pelvis up towards the air as high as you can go and lower slowly back down and repeat.
//V-Stretch: [Hold for 60 seconds in both poses]
- Sit down on the floor and spread your legs into a wide V-shape.
Place your feet against the wall if this helps you to achieve a deeper stretch.
- Keeping your back as straight as possible, lean to the right and try to touch
your right toes with your hands. Don't worry if you can't—just go as far as possible.
Hold this stretch for 30 to 60 seconds, then repeat on your left leg.
- Next, extend your arms straight out in front of you, as far as they can go.
Try to get your chest to touch the floor. Hold this stretch for 30 to 60 seconds.
//Toe-Touch: [Hold for 60 seconds in both poses]
- To do the stretch while sitting down, sit on your butt with your legs together and your toes
pointing up towards the ceiling. Lean forwards and try to touch your toes. If you can't, grab your ankles.
If touching your toes is too easy, try wrapping your hands around the soles of your feet.
Hold this stretch for 30 to 60 seconds.
- To do the stretch while standing up, stand with your feet together,
then lean down and try to touch your toes. Avoid bending your knees and try to keep most of your weight
on the balls of your feet instead of on your heels. If you're really flexible, try to get the palms
of your hands on the floor. Hold the stretch for 30 to 60 seconds.
//Butterfly Stretch: [Hold for 60 seconds]
- Sit on the floor and bend your knees until they point outwards and the soles of your feet are pressed together.
Try to push your knees as close to the floor as possible (using your elbows if necessary),
while drawing your heels as close to the groin as possible.
- Sit upright and keep your back as straight as possible. Hold this stretch for 30 to 60 seconds.
For a more intense stretch, place your palms on the floor in front of your toes, then
try to stretch forward as far as possible.
//Lunge Stretch [Hold for 60 seconds]
- Get into a lunge position by stepping forward with your right foot and bending both knees until your
right thigh is parallel with the ground and your left shin is touching the ground.
- Place your hands on your hips and keep your back straight. Gradually shift your weight forwards until
you feel a stretch around your hip and the top of your thigh. Hold this position for 30 to 60 seconds, then
repeat on the other leg.
//Stretch Quads & Hamstrings [Hold for 60 seconds in both poses]
- To stretch your quads, kneel down in a lunging position, using a pillow to support your back knee if necessary.
Keeping your back straight, reach back and grab the foot of your back leg and pull it towards your butt until you
feel a good stretch in the quadricep. Hold for 30 to 60 seconds, then repeat on the other leg.
- To stretch your hamstrings, lie down with your back on the floor and your legs propped up against a straight wall.
Keeping your lower back on the floor, reach towards your toes until you feel a good stretch (but no pain).
Hold for 30 seconds.
***WORKOUTS***
//Leg Lifts [15 reps on each leg]
- Lie down on one side and prop your head and neck up with your elbow. Look straight ahead of you.
Using your elbow to prop up your head will keep you from straining your neck.
- The leg should go up at least one or two feet. You can keep your free hand either on your hip or on the
floor in front of you for some additional support. Keep looking straight in front of you instead
of looking up at the leg.
- Keep your body in the same position except for the leg, and slowly lower it until it meets the other leg.
Remember to keep your spine straight and to avoid caving forward as you lift your leg.
For more of a challenge, lower it, but keep it about an inch away from the bottom leg to feel an extra burn in your side.
//Hydrants [15 reps on each leg]
- Stand on your hands and knees and lift your leg up like a dog pissing on a fire hydrant. Raise it slowly and lower it slowly.
Do this 15 times and then alternate legs.
//Sqauts [30 reps]
- stand with your back straight, your chest out, and your head up, with your chin parallel to the floor.
Your feet should be hip-width apart, with your toes pointing slightly outward.
- ensure that you keep that posture (straight back, chest out, head up) as you bend your knees and slowly
lower your butt toward the ground. It may help you avoid slouching if you push your knees outward and
focus your weight into your heels.
- As you lower your butt toward the ground, ensure that your knees do not hang over your toes.
Imagine a line running across your toes, and do not let your knees go past that. To do otherwise could cause injury.
//Glute Bridges [30 reps]
- Lie on your back with your arms outstretched firmly along your sides and the solse of your feet planted firm against the floor.
- Push your pelvis up towards the air as high as you can go and lower slowly back down and repeat.