Custom Workout – Jennifer T

Day 1:

  • Glute Bridge
  • Toe Taps
  • Bird Dog
  • Elbow Plank
  • Warrior 3
  • Swimming
  • Squats
  • Pigeon

Day 2:

  • Bridge Marches
  • Single Leg Extensions
  • Bird Dog Elbow to Knee
  • Elbow Plank Toe Tap
  • Deadlift
  • Back Lifts
  • Glute Lifts/Donkey Kick
  • Child’s Pose

Day 3:

  • Plie Squat
  • Double Leg Extensions
  • Bird Dog to the Side
  • Elbow Plank to Dolphin
  • Single Leg Deadlift
  • Back pulls
  • Wall Sit
  • Figure 4 Stretch

Instructions:

  • Do 15 reps of each exercise, then go back through and repeat for a total of 2 sets. If it’s a right side/left side exercise, do 15 reps on each side.
  • The deadlift and single leg deadlift are the only 2 exercises that use weights. For deadlift, if you have dumbbells, I would suggest a 10 lb weight in each hand. If you have a barbell, build to 20 lbs. For the single leg deadlift, hold a 10 lb weight. If you don’t have weights, see if you can find something around the house to improvise with. 🙂

DAY 1:

Glute Bridge: Lying on your back with bent knees, walk your feet toward your hips and press your hips up while keeping your heels on the floor. Drop the hips back almost to the floor but not quite.

 

Toe Taps: Lying on your back and pressing your lower back down, lift both legs in the air. Keeping each leg at a 90 degree angle, lower each leg and tap the heel before bringing it back up. If this is too difficult, don’t take the heel all the way to the floor.

 

Bird Dog: From a hands and knees position, extend the opposite arm and opposite leg. Pull belly to spine and focus on your balance. Hold each side for a couple of seconds before switching.

 

Elbow Plank Hold: Get into an elbow plank position with shoulders over elbows, belly pulled to spine and hips in line with the body. Hold for as long as you can, trying to increase your time as you get stronger.

 

Warrior 3: Starting from a standing position, tip forward on one leg, extending both arms. Head stays in line with your body. Back is flat and belly pulled in. You’re aiming to get to a flat extension. Hold each side a couple of seconds and then return to standing in a controlled manner.

 

Swimming: Lying face down, extend arms out straight, lifting elbows and shoulders off the floor. Swim your arms up and down quickly. Keep your neck in neutral alignment by looking at the mat. Feet do not lift.

 

Squats: With feet hip-width apart, sit back into the squat, transferring your weight to your heels. Keep shoulders lifted. Knees should track over toes.

 

Pigeon: From hands and knees, bring one knee up between your hands and walk the foot of the bent knee out so that you can sit flat on the floor. Inch your hips back so they’re as flat on the floor as possible. Relax your upper body forward. Back knee and foot should be flat on the floor.

 

DAY 2:

Glute Bridge Marches: Lying on your back with bent knees, walk your feet toward your hips and press your hips up while keeping your heels on the floor. Lift each knee and focus on keeping the hips steady, not dropping as each foot is lifted.

 

Single Leg Extensions: Lying on your back and pressing your lower back down, lift both legs in the air. Extend one leg to straight as you continue to press your lower back down. Switch to the other side.

 

Bird Dog Elbow to Knee: From a hands and knees position, extend the opposite arm and opposite leg. Pull belly to spine and focus on your balance. Bring the knee and elbow together and then extend back to straight. Do 15 reps per side.

 

Elbow Plank with Toe Taps: Get into an elbow plank position with shoulders over elbows, belly pulled to spine and hips in line with the body. Tap each toe side to side while keeping the hips still.

 

Deadlift: Bend the knees to pick up the bar from the floor. Feet are shoulder-width apart. Pull shoulders back and keeping the back flat, tip forward, lowering the bar to mid-shin. Keep the bar close to the legs.

 

Back Lifts: Lying face down, bring hands to your head. Lift chest and shoulders off the floor. Keep your neck in neutral alignment by looking at the mat. Feet do not lift.

 

Glute Lift/Donkey Kick: From a hands and knees position, press one knee up toward the ceiling and then out to the side (that’s one rep). Focus on pulling belly to spine and not leaning too heavily on supporting leg.

 

Child’s Pose: From a hands and knees position, sit back on your hips and extend your arms forward. Breathe deeply.

 

DAY 3:

Plie Squat: Standing with your feet wide and toes slightly turned out, focus on keeping your torso straight, shoulders back and hips tucked under. You’re aiming for your hips to drop to knee level in your squat. Holding a weight is optional.

 

Double Leg Extensions: Lying on your back and pressing your lower back down, lift both legs in the air. Extend both legs as straight as you can, continuing to press your lower back down.

 

Bird Dog Out to the Side: From a hands and knees position, extend the opposite arm and opposite leg. Pull belly to spine and focus on your balance. Keeping the elevated arm and leg straight, extend each out to opposite sides (extend left arm to left and right leg to right). Return to center before repeating on the same side.

 

Elbow Plank to Dolphin: Get into an elbow plank position with shoulders over elbows, belly pulled to spine and hips in line with the body. Walk your toes in, keeping your legs straight, until your upper body is over your elbows. Walk the feet back out to an elbow plank position.

 

Single Leg Deadlift: Holding a weight in one hand, tip forward lifting the leg on the same side as the weight. Your aim is to keep your back flat. Keep the supportive knee slightly bent and aim to maintain balance and control.

 

Back Pulls: Lying face down, bring arms up beside your head. Lift chest and shoulders off the floor. Extend both arms forward and then pull your hands back against an imaginary force. Keep your neck in neutral alignment by looking at the mat. Feet do not lift.

 

Wall Sit: Press your back and shoulders against the wall and lower down until your thighs are parallel to the floor and knees are at 90 degree angles. Knees should be directly over ankles.

 

Figure 4 Stretch: Lying on your back, cross one leg over the other, reach your hands around the other leg and pull the bottom leg toward you, stretching the hip on the other side.