Week 4 Day 3

Continue to aim for an increase in the number of reps you perform this week, compared to last week.

YouTube Link: https://www.youtube.com/watch?v=SoxGhMoBwbA&list=PLef3RW5AfBTfnHNTckfDmj3eHCXfovgWP&index=12

Lunges- band around ankles with bicep curl 

Tie a resistance band around your ankles. Stand on both legs evenly. Step to the front with one leg, bending at the knees as far as is comfortable. While holding the lunge position perform 5-10 bicep curls. You can add weights to your curls today, or just continue to perform them without

Supine bicycles- 

Tie a resistance band around your feet Laying on your back, bring both legs up off the floor with your knees bent, slowly extend one leg at a time toward the ground, pushing into the resistance band as low as you can comfortably go. Raise your arms over your head for increased challenge.

Fire hydrants- Tie a resistance band around your knees. On all fours, raise one leg out to the side with the knee bent as if you were a dog about to do your business on a fire hydrant. Keep your back and pelvis as level as possible. This can be made harder by lifting the knee of the leg not kicking back off the ground

Quadruped kick backs raising stable knee off ground

 Tie a resistance band around knees. On all fours raise one leg behind you, with the knee bent, raising the foot toward the ceiling. This can be made harder by lifting the knee of the leg not kicking back off the ground

Pushups- modified/full 

Use your discretion, either with your knees on the ground or in a plank position, bend elbows lowering your torso toward the ground, then return to the start position.

Bird Dog:

On all fours stretch arm forward and opposite leg backward. Try not to let your torso twist.