Blue Star Fitness Blog

Complete circuit from plank to PNF from 1-3 times.

Foam Roll Calves

Place foam roller under the lower leg. Cross the opposite leg over top of the working leg to create more pressure. Slowly roll up the calf towards the knee to find the most tender area. When the tender area is identified, hold for 30 seconds or until there is a 75% decrease in discomfort. Repeat on opposite leg.

To get deeper into the adhesion, hold tender spot and flex and extend foot.

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Cat / Cow

Start on all fours. Exhale round your back and bring your pelvis forward into cat. Inhale, lengthen your spine, drop your belly to the floor into cow. Repeat 10 times.

If you wake up with a sore back, complete this stretch to warm up the spine as soon as you get up in the morning or go ahead and do it on all fours before you get out of bed.

Plank

Press up into plank, engaging core. Hold for two seconds, release to your knees. Repeat for 12-15 repetitions.

For an added challenge, after pressing up into plank, point toe of one foot just enough so it comes off the ground, release to knees and repeat on other side for desired repetitions.

Single Leg Balance Reach

Stand on one leg with a slight bend in your knee and a straight foot. Touch your other foot out in front of you, out to the side, and behind you, returning it next to your stabilizing leg between each touch. Do not touch your reaching leg down. Keep your base knee in line with your toes. Slight wobbling in the knee and ankle is normal. Complete 10 cycles. Repeat on opposite leg.

For a greater challenge, close one eye.

Tube Bicep Curl to Overhead Press

Stand with feet straight and shoulder width apart with tube beneath feet. Bring hands to shoulders in a bicep curl (not shown), turn palms away from body and press arms overhead.

Return to starting position.

Repeat for 12-15 repetitions.

Medicine Ball PNF

Stand with feet straight and shoulder width apart holding medicine ball. Squat down and reach the ball across your body to the right. As you press back up to standing, bring medicine ball across your body and above your head to the left. Repeat for 12-15 repetitions. Repeat on other side.

For a greater challenge, stand on one leg while completing this exercise.