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BONNIE AND BROOKE

Dynamic Stretching

 

#1-Standing High Knee/Butt 

 

Kick/Lift R. knee up towards chest while you swing left arm up, alternate to Kick Left foot back and up towards glute while you swing right arm up.

15 reps (Switch to Left High Knee, Right Butt Kick, 

 

#2-Forward Lunge Lean/Twist/Reach

 

Hold each position 5 seconds

Start in a lunge position on a mat. Kneel on L. knee with R. leg out in front, arms by your side, chest vertical and head up. Lean forward as far as you can, hold 5 seconds. Push off R. foot, lean back and raise arms straight up while arching your back. Hold 5 seconds. Bring R. arm on inside of R. thigh. Rotate and lift L. arm up and back twisting the upper torso back and to the left. Hold 5 seconds. Perform 3 reps. Switch.

 

 

#3-Karaoke (Standing)

Start with arms out to the side, parallel to the floor, feet shoulder width apart (this position is called the Airplane position). Step and bring right foot behind the left foot. (lean to the left with right arm overhead and left arm across front of your body. Push right hip out to the right, hold 5 seconds. 

Bring arms back out to the Airplane position, hold 5 seconds. Reach down toward toes with both hands keeping both legs straight, hold 5 seconds. Rise back up to Airplane position and bring/step R. foot next to L. foot. Repeat 3 x

 

#4-Standing Airplane, Field-Goal, Scarecrow, Wings (Slow controlled movements)

 

Airplane - (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward as far as you can, keep elbows up, rotate back up to scarecrow position) 

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

8 reps (You may use light hand weights or DB’s to perform or you may perform with no weight and hold palms out throughout)

 

 

#5-Right Knee Hug/Left Ankle Grab 

Balance on left leg, grab right knee and pull up to chest, hold 5 seconds, release, balance on right leg, grab left ankle, pull ankle up to glute keeping knees together (hold 5 seconds). Switch

3 each side

 

#6-Standing Single Leg Swing

Start by balancing on right leg (keep straight). Lean upper body forward while extending right arm (keep straight) out in front until parallel to floor and while lifting left leg (keep straight) and left arm behind you together until parallel to floor while lowering the upper body in the direction of the floor. Keep head up. Hold for 5 seconds at the highest peak (R. arm in front parallel to floor and L. leg and L. arm behind you parallel to floor) of the movement. Return slowly to start position, switch. 

3 each side

 

#7-Standing Toe Swipes - step forward with right leg, keep leg straight, point right toe up, bend left leg, reach down with both arms around right leg and try to touch floor, swipe the right foot. 10 reps each leg

 

#8-Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left leg straight and on the floor. Lower (15 second count down) the right leg down aiming toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

 

#9-Prone (face down) Scorpion

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

 

#10-Floor Bridge Knee Hug/Bridge Straight Leg

Start face up on mat, push off both heels to a bridge position lifting hips off mat, bring, pull and hold right knee in toward chest, hold 5 seconds. Release and touch hips and right heel to floor. Bridge again lifting both hips, lift right leg up to straight position and pull in toward chest, pull with one hand above knee and with the other hand push below the knee (object is to get leg as straight as possible). Hold 5 seconds, release touch and switch. 

3 each side.

#11-Walking Inch Worms

Start in a front plank position, straight arms. Keep legs straight and arms straight shoulder width apart. Walk feet (keep straight) up to hands using 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 5 reps

 

#12-Hurdle, Butterfly, Straight Leg, Split

with or without Resistance Band

Hold each position 5 seconds.

 

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands using the band to pull you forward. If not using a band, just reach out and touch your tight toe with both hands.

 

Do the same for the left leg.

 

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet. Use band to pull you forward or if not using band just reach out with both hands over both feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands. Use band to pull you forward ot just reach out without band.

 

Split. Seated on mat, separate both legs as far as you can, reach out and touch each toe with each hand without band or reach out in front with both arms as far as you can with band until you feel inner thigh and hamstring stretch.

 

#13-Monster Kick. Raise/Swing right leg as high as you can straight out in front of your body keeping leg straight. Swing/Windmill right arm at the same time you are raising your right leg and touch the right hand to the right foot while your right leg is still elevated. Repeat with right leg/left arm. Repeat with right leg/ both arms.

 

Switch to Left Leg, left arm. Left leg, right arm. Left Leg both arms.

5 reps each side

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