Stand, holding a dumbbell in your right-hand w/ arm extended down by your side
Hinge forward on you left leg until you feel a stretch in the left hamstring, keeping left knee soft, right leg extended, back flat, hips square to floor & abdominals tight
Perform a row by pulling dumbbell up using back muscles keeping elbow close to the body & pointed toward the ceiling
Extend arm down, exhale & slowly extend up from the left hip to return to starting position
Repeat on opposite side
High Bridge w/ Knee Pulls
Lie on back w/ heels on an exercise bench feet hips distance apart, knees and hips bent to 90 degrees
Contract abdominals and lift hips off the mat so knees, hips & shoulders are in a straight line, squeeze glutes and hold for a second, lift right heel up, keeping right knee in line w/ right hip pull knee in toward your shoulder as far as possible, return leg to starting position and repeat on other side.
Lower hips back down to the floor to complete 1 rep.
Reverse Lunges w/ rotation
Stand in a neutral position, hold a medicine ball or light weight against your chest
Step the left leg back into a lunge position, bend both knees to lower body down as far as possible while rotating upper body toward the left
Quickly extend both knees, step left foot back & rotate torso back to center to return to starting position
Repeat on opposite side
Side step ups w/ front lunge
Begin standing in a neutral position to the left of a step
Step left foot up on step and bring right knee up toward your chest
Step down with right foot, step down and forward with your left foot to a lunge position
Exhale, extend both knees to return to starting position
Switch sides and repeat same number of reps
Medicine Ball Squat with Reverse Chops
Hold a light weight medicine ball and stand with feet shoulder distance apart, knees soft, abdominals tight and chest lifted
Squat ¼ way down keeping knees over ankles, chest lifted and back straight, rotate torso to bring medicine ball next to right knee
Contract abdominals exhale and extend knees to stand straight up while simultaneously twisting torso and raising ball up and across body until arms are extended over left shoulder
Reverse move to return to squat position to complete 1 rep
Switch sides and complete the same number of reps
WARNING: You must consult your physician before you begin this or any other exercise program
