Lunges
4 sets of 10 (on each leg)
Perfect combination on strength and balance
Starting Position: Standing tall looking pretty.
The Movement: Move one leg back so that you have taken a big step backwards, keeping majority of your weight on your front foot. From here bend you back leg and lower the knee towards the ground stopping just before your knee hits the ground. Pushing through the heel of your front foot, bring your back leg back up so you finish in the starting position. Be sure to squeeze your glutes and hamstrings of your front leg while pushing back to the starting position.
Push Ups
4 sets of 12
May seem a bit basic but Push Ups are great way to develop upper body strength.
Stating Position: Push Up position, holding the body up with hands and toes making sure to keep the spine straight.
The Movement: Lower your body to the down by bending your arms, makings sure you keep your legs and spine straight through the entire movement. Stop just before your chest hits the ground. Pushing through your hands and keeping a straight spine, push yourself back up until you’re are back at the starting position.
Calf Raise 4 sets of 20 Excellent for building up strength around your ankles. Starting Position: Standing tall, feet shoulder width apart. The Movement: Slowly raise your heels up so that you end up on the ball of your feet. Keep Controlled and lower yourself back down. You can do these one foot at a time or hold weights in your hands to make it more difficult.
Pull Ups
4 set of 10
Strong back is necessary in life, it helps with balance and stability. It will also make sure your turns are sharp and that your body can take the impact on those falls (we both know they are going to happen).
Starting Position: Holding on to a bar hands shoulder width apart, pull your body up as high as you can or until your head is higher than the bar.
The Movement: Pull your body up as high as you can or until your head is higher than the bar. Lower yourself back down and repeat.
Table Tops
4 sets of 20
Your core strength plays a massive role in your ability to stay steady and balanced, this will help make those turns feel stronger and controlled.
Starting Position: Lying on your back flat on the floor, with your legs and knees bent at 900
The Movement: Pretend that someone is going to stand on your stomach while you’re lying there. That instinctive feeling of flexing your abs and flattening your back to the floor is what I want you to remember and hold on to it. In a controlled movement push one leg out as if you were trying to stomp at the wall, stopping just before your heel hits the ground. Maintaining control bring your leg back to the starting position before repeating on the other side. Your back should remain flat on the floor throughout the entire movement.
However, more importantly stay safe my friends.
See you out there
Josh Drinkwater
If you want more health tips head to Josh's website: www.joshuadrinkwaterpt.com
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Posted by Emily Dorahy on
