Vail Health Magazine 2013 - page 11

9
2013
VVMC.com
wellness
Plank walk-ups
Good for core stability and shoulder stability
With abs tight, start from a basic plank on your elbows
and move to a press-up onto your hands, elbows straight.
Do not allow your back to arch. Return to original plank
position and repeat, try to work up to one-minute intervals.
Single-leg deadlift
Works quads and core
Stand on your left leg on the floor (or try the back side of a Bosu ball for increased difficulty). Teeter forward until
your trunk is parallel with the floor, keeping the hips level with a slight bend in the knee. Perform on both sides.
Balance squats
Activates the quads and glutes
Place your left foot on a step stool behind you. Squat down into a lunge, keeping your knee centered over the foot.
Perform on both sides. Don’t let your knee“cave in”when you are performing the lunges, and drive through your
heel to activate the glutes.
Single-leg medicine ball hamstring bridges
Works core and hamstrings
Lay on your back with your knees bent, and place one
leg up on a medicine ball (or basketball or similar) against
a wall. With your core engaged, use the hamstrings and
glutes to lift your hips off the floor, hold for at least five
seconds. Keeping the core engaged, lower your hips to
the floor. Perform on both sides. Make sure your core is
engaged throughout the entire exercise in order to
support the lower back and prevent pain.
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