T - Week 2

This week is much of the same, with the added variable of rotation in a few of the standing exercises. Keep the core braced and the torso aligned with the rear leg. Rotate the torso, doesn't have to be much at first, go slow and keep your feet parallel and maintain balance. Increase rotation as you become sure in your balance. Added some floor exercises for hips and shoulders.

Exercises

Conjunto 1: 1 rodada

Get ready!!!

20 segundos

Conjunto 2: 1 rodada

Left Quad Rolls

40 segundos

Rest

20 segundos

Right Leg Quad Rolls

40 segundos

Rest

20 segundos

Calf Rolls

40 segundos

Rest

20 segundos

Calf Rolls

40 segundos

Rest

20 segundos

Conjunto 3: 2 rodadas

Kneeling Hip Flexor Stretch

40 segundos

Rest

20 segundos

Conjunto 4: 2 rodadas

Quad Stretches

40 segundos

Rest

20 segundos

Conjunto 5: 2 rodadas

Driving Step With Reach

40 segundos

Rest

30 segundos

Toe Tap Back To Knee Up

40 segundos

Rest

30 segundos

Conjunto 6: 2 rodadas

Band Pull-Aparts To Rotation - Staggered Stance With Straight Rear Leg

20 segundos

Rest

20 segundos

Single Leg Balance With Band

20 segundos

Rest

20 segundos

Toe Tap Back To Knee Up With Band

45 segundos

Rest

20 segundos

Band Scaption, Staggered Stance With Straight Rear Leg

20 segundos

Rest

20 segundos

Band Reverse Fly, Staggered Stance Straight Rear Leg

20 segundos

Rest

20 segundos

Band Low Row, Single Arm, Staggered Stance

40 segundos

Rest

1 minuto

Conjunto 7: 2 rodadas

Band Bicep Curls, Single Leg

30 segundos

Rest

30 segundos

Band Tricep Kickback

30 segundos

Rest

30 segundos

Conjunto 8: 2 rodadas

Bridge on Ball

40 segundos

Rest

30 segundos

Stability Ball Hamstring Curls

30 segundos

Rest

30 segundos

Stability Ball Long Bridge

30 segundos

Rest

45 segundos

Conjunto 9: 2 rodadas

Bird Dog

30 segundos

Rest

20 segundos

Alternating Fire Hydrants

30 segundos

Rest

20 segundos

Threading the needle

30 segundos

Rest

20 segundos

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