Short Summary: Single Leg Deadlifts

Brace yourself between the backrests of the two sturdy table, bend your elbows, move your shoulders down, and lift your head. Keep abs tight, take a breath and pull your knees toward your chest. 3 sets of 15 reps is the frequency recommended in a day.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Lie on your back with your left / right leg extended and your opposite knee bent.

With your hands behind your head, raise your shoulders off the floor until you feel your abdominal muscles engage. After holding that position for a few seconds, lower yourself back down. Don’t allow you your lower back off the

Slowly lower your leg so that your knee approaches the bed or floor until you feel a gentle stretch on the outside of your thigh. If you do not feel a stretch and your knee will not fall farther, place the heel of your opposite foot on top of your knee and pull your thigh down farther.

The first step is to place a bolster along the wall and lie down on your sides while your hips lie on the bolster. The next step is to get the hips close to your chests so that the soles of the feet rest on the wall’s surface and then slowly try to raise the feet onto the wall while trying to roll the hips closed to the wall on the bolster. The last step is to move closer to the wall and raise your legs straight on the wall and stay on for five minutes before release.

Standing upright, inhale and exhale 3 times, bringing both arms up above the head as you inhale, and letting them fall downward against your side to the rhythm of breathing with the exhale.

Use your forearm to push your hip up off of the floor. Keep your head and neck aligned with your spine and hold this position for two seconds. Do several repetitions and repeat on the other side of your body. Repeat on both sides ten times and work your way up to at least twenty repetitions per work out session. In addition to your abdominal muscles, this exercise also strengthens your obliques and shoulders.

Breathe out and bend your right knee above the right ankle, making the shin to be vertical to the floor. Bring your right thigh parallel to the floor, producing a ninety degree angle in your knee. Straighten out your left leg and push your left heel out and down

Once you have your balance in single leg standing with the leg wrapped. Then extend both arms straight in front of you, and cross the left arm over the right arm at the elbow crease. 6. Flex/bend the elbows so the fingers are all pointing to the sky and the back of the hands are facing each other. The right hand should be the one closer to the body as you move the right hand to the right and the left hand to the left so the palms are facing each

Both shoulders slightly in front of the barbell at set up 5. Lumbar curve maintained 6. Hips and shoulders rise at the same rate, then hips extend rapidly 7. Heels down until hips and legs extend 8. Shoulders shrug upwards followed by a pull under with the arms 9.

3) Arms- Put your hands on your side where if you dropped a ball it would land by your heel. Lift your hands to the middle of your ribcage and release at the top. Let the hands swing forwards, put your elbows together, and rotate your hands. Raise your hands directly above your head (remember to rotate the hand when going above your head). Then, follow the same pathway down.

When you are still in Toe Raise, press your big toe toward the bottom and continue to press your little finger. Perform alternately. 5 for each foot.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

Place the palms on the back of the hips, so that the part between the thumb and index finger is pointing down.