Romanian Dead Lift (for core, back, glutes, hamstrings)
Perform wearing flat training shoes or in stocking feet.
(2-legged: use either dumbbells or barbell; any weight you can comfortably hold for all repetitions).
- Use an overhand grip to hold the weights at hip level.
- Draw your shoulders back and keep your spine straight throughout the exercise.
- Push your hips back (hip hinge) as you slowly lower the weight toward the floor and below your knees.
- Press your hips forward to come into a standing position with the weights in front of your thighs.
- Repeat repetitions (as noted above) with single leg hip hinge (pictured below).
Note: keep hips level.
(1-legged; improves lower leg & foot strength, stability, and balance).
Wall Sit and Stay (for core, back, shoulders, and leg muscles).
Wall sits: Perform 1-3 repetitions of 30 seconds per sit, every day.
- Stand with your back pressing against a wall, arms along the sides of your torso with hands flat against the wall. Your feet are about 2-ft away from the wall, legs hip-width apart or a little wider. Toes may be pointed slightly outward.
- Slide your back and arms down the wall until your hips and knees are at a 90-degree angle. Your shoulders, upper back, lower back and back of your head should all be flat against the wall. Distribute your weight evenly between both feet.
- Engage your abdominals, relax your shoulders and breathe evenly while counting to thirty. Recover for 15-seconds by standing up, shaking legs out, walking around.
Then, repeat the remaining repetitions.
For progression: Hold arms out in front of your chest. Keep shoulders and lower back pressed against the wall.
Bird Dog Slides (for upper body strength, core stability). Note: Perform Bird Dog Slides on tile, concrete or wood floor surface, use a small towel, rag or other item that will slide across your floor surface. If this exercise is new to you, perform all repetitions by extending one limb at a time (i.e. you will have three points of contact with the floor rather than two).
Bird Dog Slides (in bare or stocking feet); practice your walk out maneuver from last week to get yourself into position. Perform 10 – 15 repetitions, 1-2 sets every other day. Do all repetitions on one side then switch to the other.
- Place a slider (or towel) under the ball of one foot and set up on your hands and knees with your hands under your shoulders and your knees under your hips.
- Drive your foot down into the slider and slide out, extending your leg while reaching your opposite hand toward the wall in front of you. Keep your hips square to the ground and brace your abs as you extend out. Feel your glute working to extend your leg as you drive down into the slider. Then slide back in, bringing your knee back under your hip as you touch your hand down to the ground. Feel your abs working as you bring your knee back in. Then again extend back out.
- Really press down into the slider as you extend and tuck. Move slowly and control the movement, bracing your abs and even pausing to feel your glutes when fully extended. Complete all reps on one side before switching.
Alternative exercise: Perform a traditional bird dog maneuver without a slide under your forefoot. From the quadruped position, extend the opposite arm/leg while keeping the hips level. Do all repetions on one side, then switch to lifting/extending the opposite limbs.
As I sit here this morning in quiet contemplation, I wonder what it is that the Lord would have me know and do today; I am thinking several things at once. First, today is Friday and it lays open and bare without the structure of work or requirement of appointments. That at first puts me at some dis-ease as I am so used to having my days booked and scheduled to the full. The other strand that is floating by my awareness is that I should be heading out the door for my morning run. But it’s still a little too cool for my liking, and truth be told, I feel less than motivated to go out when I have no ‘race’ on my calendar.
There are no idle thoughts. All thinking produces form at some level.
~A Course in Miracles~
So I am sitting here tapping away on my keyboard trying to be quiet and not…
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Walk Out to Beast Plank (for upper body strength and core mobility, hip, knee, ankle flexibility). Note: If the walk out is a new maneuver for you, perform and perfect by walking your hands on the floor a short distance away from your body and then walk them back and shift (push) your lower body backwards to finish the movement with your standing posture. Bending your knees throughout the walk out will make this move easier.
Walk out (in bare or stocking feet) to Beast Plank
Perform 3 – 5 repetitions, holding each beast plank for 5-30 seconds. Repeat 1-2 sets every other day.
- Stand tall, reach for the ceiling, then bend at the hips to touch fingertips to the floor. Continue walking hands out in front of your body until your hands are underneath your shoulders.
- If your knees are not yet bent, bend them now, and hover them an inch or two above the ground. Your back should be flat, and your hips and knees form 90-degree angles. Your feet are flexed (a nice stretch)!
- Hold this posture, core engaged, neck neutral for 5 to 30 seconds. Then shift your body weight behind you by walking your hands back toward your feet. Stand up. You have completed one repetition.