Week 4 Day 2

YouTube Link: https://www.youtube.com/watch?v=sBmBjmynI8k&list=PLef3RW5AfBTfnHNTckfDmj3eHCXfovgWP&index=13

Again aim to perform each exercise for more reps than you did the previous week. The exceptions today are the plank position, where you can try to hold it for longer than last week, and the lateral walks, where you can time yourself for 1-2 min.

Squats- 

Tie a resistance band around your knees. Standing with feet hip width apart press your legs into the band, lower your bum toward the ground as far as is comfortably possible. Try to keep your back straight and bend mainly at the knees

Bilateral banded external rotations: 

Holding the ends of the resistance band in each hand ,with your elbows at your side bent to 90 degrees. Rotate the arms away from your body while keeping the elbow by your side.

Paloff press: 

With a resistance band attached to a door, grab the band in both hands and stand perpendicular to the door, stagger one foot in front of the other. push the resistance band forward keeping the hands in midline. Complete the reps then switch the foot that is leading

D2 shoulder flexion PNF

            Standing with resistance band anchored under your left foot, starting with your right hand at your left hip, then raise your right hand diagonally until it is stretched over your head (almost like you were pulling a sword out).  

Half plank or full: 

At your discretion hold either a full plank or a half plank for 10-30 secx3 reps. Try to focus on keeping your hips in line with your shoulders if you are in full plank.  

Lateral walks with band around ankles

With a band around your ankles, walk sideways as far as your space allows, then return to your start point. Work for 1-2 minutes