Single Exercise
Itapeesorse
- Single Exercise
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Standing Leg Abduction
Instructions:
1. Stand with feet hip width apart, hands on hips
2. Engage the abdominals, bring all of your wieght into your left leg
3. Pick your right leg off the floor, foot flexed and more it away from the midline of your body
4. Slowly lower the leg back down to starting position
Abduction with Lateral Arm Raise
Instructions:
1. Begin by placing one of the tubing handles through the other one to create a loop
2. Place loop around your right ankle
3. Hold the other handle in your left hand
4. Step the left foot down onto the tubing on the floor, feet are hip width apart
Frontal Raise with Rubber Tubing
Instructions:
1.Begin by holding the handles of the resistance band and steping one foot in the middle of the tubing on the floor.
For more resistance you can step both feet onto the tubing, the further the feet are apart the more resistance you will have.
Lateral Raises with rubber tubing
Instructions:
1. Holding onto the tubing handles, step right foot onto middle of tubing on the floor and left foot back into a short lunge.
2. For more resistance you can step both feet onto the tubing - the further the feet are apart the more resistance
Hip extension with frontal raise with rubber tubing
Instructions
1. Begin by placing one handle of your resistance band through the other to make a loop
2. Place loop around your right ankle
3. Hold the other handle in your left hand, with the hand facing the body
4. Take your left foot and step onto the resistance band, feet are hip width apart
5. As you extend your right leg back, extend the left arm forward
6. Slowly come back to starting position
7. Repeat on other side
Chest Press with rubber tubing
Instructions
1. Begin standing with feet hip width appart
2. Take tubing and bring it behind your back - right under the shoulder blades
3. Holding the tubing close to your sides, hands by the chest, extend the arms forward, palms down and slowly release back to starting position
4. For increased intenstity extend the arms out with palms facing each other, again bring hands together and release back out to starting position
Adduction Overhead press
Instructions
1. Begin by placing one handle of your tubing inside the other to create a loop
2. Place your right foot through the loop and secure it around the ankle.
3. Hold the handle with the left hand
4. Step the left foot down onto the tubing -- feet are about hip width apart
5. Bend left elbow, bringing the hand up about head level, as you extend the left arm up bring the right leg across the midline
6. Return arm back to starting position and the right leg back out to the side.
