RSSAll Entries in the "Base I Training" Category

All 4’s Opposite Arm and Leg

All 4’s Opposite Arm and Leg

Get onto your hands and knees. If your knees are tender you can put a soft pillow under your them. Tighten your abs. Extend one leg behind you straightening the knee, toes pointing straight down, with the foot just off the ground. Keep the back flat and the hips level. Raise the opposite side arm [...]

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Cable Hip Adduction

Connect one leg to floor-level cable. Stand so that the connected leg is closer to the machine than the free leg, and hold onto something for balance. Keep the standing leg bent and the working leg locked straight, foot flexed toward head. Without twisting at the hips, bring working leg in front of your body, [...]

Alternate Arms with Knees at 90°

Alternate Arms with Knees at 90°

While lying on your back, lift your legs to 90o. Place left arm on mat beside your head and right arm at your side. Now reverse arm positions by moving arms simultaneously at the very same instant. Return to start position; this is one repetition. Do not pause at the top and bottom. Keep slight [...]

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Bridging

While lying on your back, knees bent, feet flat on floor, and hands at your sides, perform a pelvic tilt. Raise your hips off the mat to create a straight line with your body, aligning your knees, hips, and shoulders. Hold this position while breathing. Clench buttocks Maintain buttock height – keep even with thigh [...]

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Flys

Lie on your back, knees bent, and feet flat on the floor. Hold weights at your nipple line with elbows slightly bent, around 45 degrees. While keeping your elbow angle the same throughout, lower the weights out to the side until your elbows are at the level of your shoulders. Return the weights to starting [...]

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Triceps

Lie on your back with your knees bend and abs tight. Have one arm raised straight up, holding the weight. The other hand grasping the back of the raised elbow for support. Bend the raised arm to 90 degrees then straighten. If your elbows are pain free and you are able to keep the form [...]

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Hip Flexion

Attach one end of an elastic band to a stationary object and the other end around your foot. Lie down on your back and eliminate the slack in the elastic. Flex your hip, knee, and ankle, pulling your foot up towards your head, and then extend your leg back down. The other knee should be [...]

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Shoulder Extension

With right leg back in a staggered stance, stand in front of a table or counter that is about mid-thigh height. Keep your knees relaxed, bend at the hips, and keep a flat back. Put left hand on counter to support your body. Set your right shoulder blade by pulling it back and down. Raise [...]

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Shoulder Flexion

Stand with knees slightly bent, shoulder blades held down and back, abdominals firm, and weights in your hands. Keep elbows slightly bent the whole time as you raise your hand up in front of you to face level, then back down to a stop at your side. Alternate arms, or if the weight feels very [...]

Begin

Shoulder Abduction

Stand with knees slightly bent, shoulder blades held down and back, abdominals firm, and weights in your hands, thumbs up. Keep elbows soft as you raise your arms out to the side up to face level, then back down to a stop at your side.