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Walking Guide
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JOURNEE2LOSE's Photo JOURNEE2LOSE Posts: 163
7/13/10 8:26 A

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Getting Started
The goal: This plan starts simple with a 10-minute workout that you can do at home or in the gym. The routine is aimed at helping you move more freely with less pain. By loosening up tight areas, you’ll be better positioned to boost your overall fitness in the weeks to come.


1)Inverted Hamstring Stretch
Standing on one leg with your arms raised to 90 degrees and shoulder blades pinched together, bend over at the waist and kick your opposite heel to the sky. When you feel the stretch, stand and step back with your other foot and repeat.
Do 5 repetitions.

2)Reverse Lunge With Side Bend
Stand with your back straight and your arms at your sides. Step backward with your right foot into the lunge, your left foot forward, and then contract your right glute. Reach your right hand overhead and laterally crunch your torso to the left, reaching your left hand to the ground. Return to the starting position and repeat on the opposite side.
Do 5 repetitions

3)Knee Hug
Standing with your back straight and your arms at your side, lift your right knee to your chest and grab below the knee with your hands. Pull your right knee as close to your chest as you can while contracting your left glute. Return to the starting position and repeat on the other side.
Do 5 repetitions.

4)Lateral Lunge
Begin standing and then step to the right with your right foot, keeping your toes forward and your feet flat. Squat through your right hip while keeping your left leg straight, and squat as low as possible, holding the position for two seconds. Push back to the starting position and repeat on the opposite side.
Do 5 repetitions.

5)Lying Leg Cradle
Lying face up on the ground, lift your right knee to your chest and place your right hand on the outside of your knee and your left hand at the top of your ankle. Pull your right knee toward the opposite shoulder while rotating slightly with the left hand. Hold for two seconds and return to the starting position. Alternate sides and repeat (that's one repetition).
Do 5 repetitions.

 Pounds lost: 29.0 
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