AT-HOME WORKOUTTHE BANGOR REGION YMCA

17 Second Street, Bangor, ME 04401 • 207 941 2808 • BangorYMCA.org • #StayWithUs

SQUAT LATERAL LEG LIFT Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels.

Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.

As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.

THIS COUNTS AS ONE REP. DO THREE SETS OF 10 REPS ON EACH SIDE.

CALF RAISESStand with your feet hip-width distance apart, feet parallel. Standing tall with your abdominals pulled in. Raise your heels a few inches off of the ground so that you are on your tippy toes. Hold the position for a moment, and then lower your heels back down to the floor.

PERFORM 3 SETS OF 10 REPS.

WALL PUSH-UPSAssume the starting position with feet and legs together, standing about 2 feet from a wall with your arms straight out in front of you. Your palms should be on the wall at about shoulder-level height and shoulder-width apart, with finger pointed toward the ceiling. If you feel like you’re reaching too far, move your feet closer.

Bend your elbows and begin to lean your body toward the wall until your nose almost touches it. Ensure your back stays straight and your hips don’t sag.

Push back to the starting position and repeat.

PERFORM 3 SETS OF 10 REPS.

AT-HOME WORKOUTTHE BANGOR REGION YMCA

17 Second Street, Bangor, ME 04401 • 207 941 2808 • BangorYMCA.org • #StayWithUs

WALL SNOW ANGELSStanding with your back to the wall, knees bent, head back to the wall, and pelvis tilted so the lower back touches the wall.

From the start position bring your arms forward at shoulder level, elbows bent at 90 degrees and the thumb positioning back.

Slowly bring your thumbs and elbows back to the wall maintaining the start position.

If your shoulders raise or your lower back comes away from the wall, you have gone too far.

PERFORM 3 SETS OF 10 REPS. TRY HOLDING THE POSITION FOR ABOUT 10 SECONDS.

BIRD-DOGFind a soft surface to kneel on and enough space to extend both an arm and a leg at the same time. An exercise mat is a good choice of surface.

Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Brace the abdominals.

Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.

When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you. You should form

one straight line from your hand to your foot, keeping hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping your back straight.

Hold for a few seconds then return your hands and knees to the starting position.

Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift

PERFORM 3 SETS OF 10 REPS.

AT-HOME WORKOUTTHE BANGOR REGION YMCA

17 Second Street, Bangor, ME 04401 • 207 941 2808 • BangorYMCA.org • #StayWithUs

DEAD BUGSLie facing up on the floor with your arms and legs in the air, knees bent 90 degrees.

Maintaining contact between low back and floor, brace your core, then slowly and simultaneously lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead.

Pause, then return to start and repeat on the opposite side.

THAT’S ONE REP. PERFORM 3 SETS OF 10 REPS

BICYCLESLie facing up on the floor with your head and arms flat on the floor, legs in the air, and knees bent 90 degrees.

Maintaining contact between low back and floor, brace your core, then begin alternating legs, as if you are riding a bike.

For more advanced movement – bring your knees in towards the chest while lifting your shoulder blades off the floor. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.

ALTERNATE SIDES. PERFORM 3 SETS OF 10 REPS ON EACH SIDE.

BRIDGELie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms face down.

Lift your hips off of the floor until your knees, hips and shoulders form a straight line. Driving through the heels.

Hold your bridge for a few seconds and then return back to the floor slowly.

PERFORM 3 SETS OF 10 REPS.