Week 3 Day 1

This week aim to perform each exercise for 2 sets of 15 or 3 sets of 10. The only exception today is the wall sits, those aim for 3-5 times for as long as you can hold them for, aim for 10-30 sec each, but the ultimate deciding factor is whatever your body is capable of doing.

YouTube video: https://www.youtube.com/watch?v=eeKTW6HH3kU&list=PLef3RW5AfBTfnHNTckfDmj3eHCXfovgWP&index=15

Bridges- single leg

Lie on your back with your knees bent. Raise your right leg up off the floor. Slowly raise your bum off the floor. Hold for a count of three then lower slowly back down. Keep your right leg up for all reps. Then switch sides

Clamshells- band around knees- half plank 

Tie a resistance band around knees. Laying on your side with both knees bent, propped up on your elbow, raise your hips prior to raising the top leg away from the bottom, keeping the knees bent, make sure you don’t roll your hips backwards.

Hip abduction- band around knees half plank

Tie a resistance band around knees. Lie on your side with the bottom leg bent and top leg straight. Come to a half plank position prior to raising your straight leg. Raise the straight leg, hold at the top then slowly lower back down.

Rows- in half kneeling position:

With a resistance band attached to door assume a half-kneeling position. Pull back on the resistance band evenly hold for a count of 3-5 sec. Switch leading leg halfway through repetitions.

Wall sits: 

With your back against the wall, bend your knees as far as it comfortable, no lower than 90 degrees. Hold this position for 10-30 seconds 3-5 times

Hip hikes:

                   Stand sideways on a step. With one leg on the step and one leg off, keeping your standing knee straight and lower the leg off the step down toward ground. Slowly raise it back up.