CHAIR (OR BENCH) SQUAT

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CHAIR (OR BENCH) SQUAT

Chair (or Bench) Squat

A great way to practice form. Stand in front of a chair, bench, your lover's lap; I don't judge. Your feet are hip-width apart. Hip-width is roughly two fists between your feet. Your knees are over your second toes, not past them. Pull your navel back to your spine. Lower your butt toward the chair, hovering above it. Don't touch it. Keep your knees over your ankles, weight in your heels. Lift your toes to be sure your weight is behind you. Arms out in front of you will help counter balance. Straighten up to vertical. Shoot for 3 sets of 10. Advanced squat variations- COMING SOON!

 

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REAR LEG LIFT

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REAR LEG LIFT

REAR LEG LIFT

You don't have to be paddling on a SUP to work the THUT. Stand wherever you are, hip-width apart. Pull your navel back to your spine. Slide one leg straight behind you. Lift that foot a few inches off of the floor. You can do this in front of your desk, in the kitchen, (eating over your sink) or on the subway platform. Squeeze the THUT and pulse the leg up 20 reps, or until you're fatigued, or your car arrives. Switch legs. 

 

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BRIDGE

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BRIDGE

BRIDGE

Any time you can push up against gravity, is a good day. If hanging out on your head gives you a headache try this instead. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up so your body forms a straight line from your shoulders to your knees. Squeeze your THUT and pulse your hips up twenty times, for three reps, or until it's time for the staff meeting. For a challenge, lift one leg up straight to the sky, squeeze and pulse. 

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OLD SCHOOL LUNGE

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OLD SCHOOL LUNGE

Old School Lunge

Stand hip-width apart. Hip-width is roughly two fists between your feet. Step forward with one foot so your thigh is parallel to the floor. Bend your back leg so the knee hovers over the floor. Your front knee should not go past the second toe. Your weight is in the heel. Push off your front foot to return to standing. Switch legs. Hold weights in each hand to increase intensity. 

Lunging variations coming soon! 

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FOOTPRINTS

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FOOTPRINTS

Footprints

Come onto your hands and knees. Extend your right leg behind you. Bend your knee, and lift your thigh off of the floor. Flex the foot, squeeze your butt and pulse your leg up. Imagine that you’re putting a footprint on the ceiling. 20 Reps. Switch legs

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