FRIDAY: LOWER BODY, KNEE-DOMINANT
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Warmup:
Band Hip Hinge Abductions: 10R, 10L, 10B
Band Lateral Walk x10
Band Penguins x10 each
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1 - Long Band Squat: 3x10
Sliding Plank Reach: 3x10 each
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2 - Alt Fwd Lunge: 3x10 each
Leg Lowers: 3x10
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3 - Mini-Band Leg Ext: 3x10 each
Mini-Band Leg Curl: 3x10 each
Standing Oblique Crunch: 3x10 each
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Finisher:
Frog Pump Abductions, x15 upper/15 lower Frog Pumps, x15
All with Hip Circle, twice through
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Try this one out and if you like it, be sure to share it! 👊🏼💪🏼
I’m struggling this week.
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I’m struggling with the fact that I feel guilty for grieving small things when there are much bigger problems in the world right now.
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I’m sad that we had to postpone my bridal shower.
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I’m scared about the status of my bachelorette party and wedding...but staying cautiously optimistic.
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I’m frustrated that I spent a full year recovering and gaining my strength back after having surgery, then as soon as I was feeling strong and like my old self again.....we’re in quarantine and I don’t have any weights at home.
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I’m annoyed that my daily routine has been totally blown up.
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I’m stressed about my family and hope that they’re doing ok, especially my aunt who’s a nurse on the front lines of this.
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I miss my friends. Doing fun things, going out for meals, shopping at TJ Maxx and Target, drinks at our favorite bars, movie nights...I miss it all.
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I’m sad that everything I had planned in April and probably May is being cancelled or postponed - birthday dinners, concerts, trips.....I never even had a chance to celebrate my own birthday with my family.
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I’m anxious and worried over all the uncertainty in the world right now.
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In the grand scheme of things, these don’t matter. But they matter to me. I’m here to tell you that it’s ok to grieve things during this time. It’s ok to feel sad.
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If anyone else is feeling this way, just know that you’re not alone and you don’t have to feel guilty about it. You have every right to mourn your cancelled plans and your new normal.
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We’re all in this together. We’ll get through it. The world is a scary place right now - don’t make it worse by being hard on yourself. 👊🏼💪🏼
You can all thank the push-up challenge that went around Instagram a few weeks ago for this post. Ooooooooh boy did I see some ugly push-ups!
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First up: arm position. In a REGULAR push-up, you want your arms to look like an “arrow” - elbows slightly out, hands directly underneath your shoulders. You DO NOT want to look like the letter “T” (elbows flared) or the letter “I” (elbows tucked). Again, this is for regular, normal pushups. Think ARROW ⬆️, not T, not I
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Next, your body position. When performing a push-up, you want to have a straight line from your head to your heels. Your body should move as ONE UNIT. Biggest mistakes I typically see (and did see in your insta stories) are hips hiked and hips dipped. Your hips should stay in line with your body, and move up and down with you.
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This goes for modified push-ups as well. In fact, this is the number one mistake I see - just bending at the elbows and moving the chest towards the floor while leaving the hips behind. BIG NOPE. Bring your hips with you. Moving your chest up and down doesn’t work the muscles the way you want to when doing a push-up!
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If regular and modified get a little too tough when you do them correctly, start by doing incline push-ups against a wall, using a chair, or using a box. The closer you get to the floor, the harder they’ll get. Practice bringing your entire body down at an incline first, and then move to the floor.
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Push-ups are an awesome exercise....but only if you do them correctly!! Don’t do yourself a disservice by cheating your push-ups. We’ve all got some time on our hands now...might as well use it to improve your push-ups! 👊🏼💪🏼
