Week 5 Day 1

Again aim to increase the amount of reps you did from last week, with the goal being 3 sets of 10 or 3 sets of 15 and/or increase the time that you hold the wall sits for

YouTube video: https://www.youtube.com/watch?v=XaTnhx7wHc0&list=PLef3RW5AfBTfnHNTckfDmj3eHCXfovgWP&index=17

Bridges- marching with band around knees 

Tie a resistance band around your knees. Lie on your back with your knees bent. Slowly raise your bum off the floor. While holding the bridge position march your right leg then your left leg for 5-10 reps. Then lower your bum to the floor. 

Squating banded hip ER/IR: 

In a squat similar to riding position with a resistance band around your knees, allow one knee to rotate inward then outward. Repeat on the other side.

Standing hip flexion with band around feet with rotation

            Place a resistance band around your feet. Standing comfortably, bring your right leg up like you are marching in place, then open your hip out as far as you can comfortably. Lower to the ground and bring the left leg up.

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. While holding the wall sit add either a bicep curl or a resistance band row

Single leg Romanian Dead lift:

Stand on one leg, hinge at your hips and reach down toward the ground. Slowly come back up to standing, try to keep your back flat throughout the movement

Bird Dog- resistance band around foot to hand 

Anchor a resistance band under your knee, or run it from your hand and attach it to your foot. On all fours stretch arm forward and opposite leg backward. Try not to let your torso twist.