This program can be done completely at home with minimal equipment; all you need is a resistance band. A yoga or exercise mat is also a good idea as it may be more comfortable for completing these exercises than just being on the floor.
Use my rep ranges as a guide, but always listen to your body.
This program has been designed by Danielle Crowell, a certified Yoga teacher, certified Pilates instructor, certified Personal Trainer, and a certified Group Fitness instructor.
As always, if you have any questions about how to perform the exercises in this program, please contact me!
Lower Body Mobility
Dynamic Hamstring Stretch with Arm Circles
The purpose of this exercise is to stretch your hamstrings, as well as your ankles. It also is great for stretch and mobility in your spine and shoulders.
To do this exercise:
Step one foot forward and tilt your toes up towards the ceiling. Keeping your core engaged, reach your arms down towards your foot and then circle them up towards the ceiling as you go back to your neutral standing position. Repeat using the other foot.
Reps: Alternate 10 times, for 3 reps (10 alternating steps is one rep).
“Spiderman” Hip Mobility
The purpose of this exercise is to open through your hips and strengthen the legs at the same time.
To do this exercise:
Stand with your feet wider than your hips, with your toes facing straight ahead. Squat down as low as is comfortable and put the weight over to one foot. Keeping as low as you can (don’t bob up and down; try to stay the same height the entire time), slowly shift over to the other foot.
Reps: Alternate 10 times, for 3 reps (10 alternating side-to-side is one rep). In between reps, stand up and shake your legs out.
Hip Circles
The purpose of this exercise is to increase the range-of-motion and mobility in your hips. It also helps practice stabilizing the core.
To do this exercise:
Kneel on all fours, with your hands beneath your shoulders and your knees beneath your hips (not comfortable kneeling? You can stand and place your hands on a stable surface instead). Keeping your core engaged, circle one knee around in as full of a circle as you can. Do this on each leg, and also change the direction of your circle as well. *Be sure to keep your core engaged, your back flat, and your hips as level as possible the entire time.
Reps: Do this 10 times on each leg, for 3 reps (10 circles per leg is one rep). Then circle in the other direction and repeat the same amount of reps on each leg.
Ankle Extension
The purpose of this exercise is to strengthen the muscles around your ankles and increase their range-of-motion.
To do this exercise:
Sit on the floor and place a resistance band around the base of your foot. Pull the band towards your body for resistance. Flex your foot (toes toward the ceiling), and then push your toes toward the front of the room, feeling the resistance of the band. Alternate between flexing and extending your foot.
Reps: Do this 10 times, for 3 reps. Repeat the same thing on the other foot.
Ankle Flexion
The purpose of this exercise is to strengthen the muscles around your ankles and increase their range-of-motion.
To do this exercise:
Place the resistance band around something stable and strong (I usually do this around the leg of heavy furniture). Place the other part of the resistance band around the base of your foot, then sit far enough away so there is tension and resistance in the band, even when your foot is slightly relaxed. Start to flex your foot so your toes turn up toward the ceiling, pulling against the band. Alternate between relaxing and flexing your foot.
Reps: Do this 10 times, for 3 reps. Repeat the same thing on the other foot.
