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Starting Position: Begin standing with feet hip-width apart and keep your knees soft.
Movement: Stay on the balls of your feet and hop like a bunny from side to side. Pretend like you’re jumping over an imaginary line OR put a shoe on the floor and hop back and forth over the shoe!
Alternate Movement: Instead of jumping side-to-side, take a big step to each side.
Starting position: Stand with a straight back and head in neutral position. Open your feet wider than your hips, keeping your toes pointing forward.
Movement: Shift your weight to the right, bending your right knee and using your glutes and hips to support you. Make sure not to lean forward over your knee. Hold for a second, and then return to the starting position. Repeat on the other side.
Alternate movement: Shift your weight to one side as low as you can comfortably.
Start Position: Lie on the right side of your body placing you right elbow under your shoulder and in line with your right hip. Extend both legs out straight (so they too are in line with your hip and elbow) and stack the left leg on top of the right.
Movement: Lift your hips up toward the ceiling as your press down into your forearm and toes. Engage your belly button to your spine. Prevent putting too much pressure on the shoulder. Left arm can either be at your hip or extended up straight towards the ceiling. Hold the position until your form begins to break. Perform on the other side.
Alternate Movement: Same start position as above, except bend your legs back and push up from your knees. Alternately, stay on your feet and bring your top leg over the front and on the ground for additional balance assistance.
Starting Position: Stand with feet hip-width apart. Brace through your abs and relax your shoulders into the shoulder socket.
Movement: Shift your weight to your left leg, lift your right foot off the ground and flex at the knee joint so that your quadriceps is almost parallel to the floor. Count to 10 and then return to a standing position. Switch to balance on the right leg.
Alternate Movement: Stand next to a wall or a steady object and use it for balance as needed.
Start Position: Start in a standing position with tall posture and a strong core.
Movement: Shift your weight to your left leg, lifting your right leg behind you and squeezing your glutes. Pretending your body is a solid see-saw, slowly tilt your body forward in one piece. Squeeze your abs and glutes to return to the start position. Keep the movement small and slow and try not wobble. Repeat exercise on the other side.
Alternate Movement: Tilt your body forward as low as you can, comfortably.
Starting Position: Sit at the edge of an exercise bench, couch or chair with good posture and strong abs.
Movement: Extend your right leg in front of you, heel can graze the floor and toes point towards the ceiling. Use your left to stand up (root into the left heel and squeeze your glutes) and then lower down slowly. Do 4 repetitions on each side and then switch. For a bigger challenge, keep the extended leg’s foot off the ground.
Alternate Movement: Perform next to a wall or steady object and use for balance assistance as needed.
Jump up onto an object (bleacher step, park bench, tire, etc). Make sure to step down one step at a time as opposed to jumping back down which can cause an Achilles injury.
Start Position: Lay on your back, keeping your head, neck and shoulders relaxed on the ground. Place your arms at either side of your body. Bend your knees and firmly plant your feet on the ground, about hip width apart.
Movement: Press through your heels as you exhale and begin to lift your hips off the ground, slowly. Roll your pelvis towards you as you lift each vertebrae off the floor until your hips comes come in line with your knees and your shoulders. Pause at the top (for 2 -3 seconds) while you engage your belly to your spine and tighten your glute (butt) muscles. Inhale as you slowly lower each vertebrae back to the mat and repeat.
Alternate Movement: Lift your hips as high as you can, comfortably.
Starting Position: Sit at the edge of your favorite chair, bench or couch and put your palms face down next to you, fingers curled over the edge.
Movement: Scoot your bottom off the platform, maintain good alignment and keep the hips under the shoulders and close to the platform. Bend your elbows to 90-degrees for the dip and press into your palms to activate the triceps and straighten them. Feel the squeeze at the backs of the arms.
Alternate Movement: Bend your elbows as low as you can comfortably.
Starting position: Sit on the floor with your spine tall and your knees bent with both feet on the ground.
Movement: Keeping your spine long, lean back a few inches until you feel your abdominal muscles working. Once you feel steady, lift your feet off the ground. You can hold the V-position of your torso and thighs with your knees bent; or, for an additional challenge, extend your legs straight, creating a V-position from head to toes. Extend your arms straight out in front of you or gently hold the backs of your legs for assistance. Hold the position.
Alternate movement: Keep your feet on the ground as you lean back. Hold the position.
Starting Position: Walking lunges are just like normal lunges, but instead of performing the exercise from a stationary standing position, you move forward, as if walking, but maintaining correct technique all the time. Start by standing straight. Feet shoulder width apart. Hands behind your head with interlinked fingers. Your back straight and spine in neutral position.
Movement: Step forward with your left leg, bending both legs so that all leg angles are roughly 90 degrees, and until your right knee almost touches the floor, push off the front (left) leg (push through the heel of that leg), and bring your right leg forward to meet your left. Repeat with the right leg traveling forward.
Alternate Movement: Just limit the range of motion/bend in the knees, brings hands down beside the hips.
Starting position: Find an empty wall that can support your weight. Align your head and back against the wall and place your feet hips-width apart,1-2 feet from the wall.
Movement: Slide your body down the wall as you bend your legs into a squat position. Keeping your head and back against the wall, make sure to not let your hips drop below your knees. If your knees push past your toes, walk your feet out and adjust your position so that your knees stack directly above your heels.
Alternate movement: Lower your body down the wall as low as you can comfortably.