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Tenth Day of Stretchmas
Plank Hip Extension Regression: Place elbows on elevated surface such as, a bench or couch Progression: Increase time to 45 seconds each side Hold for 30 seconds each side, 3 times
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Ninth Day of Stretchmas
Hip Bridge Single-Leg Regression: Bend raised leg at 90 degrees Progression: Straighten raised leg Perform 10 repetitions on each leg, 3 times
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Eighth Day of Stretchmas
Bird-Dog Knee Touch Perform 10 repetitions (each side) alternating sides, 3 times
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Seventh Day of Stretchmas
Curl Up Regression: Elbows Assist (on the mat) Progression: Elbows Raised (off the mat) Perform 10 repetitions, 2 – 3 times
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Sixth Day of Stretchmas
Hip Bridge Regression: Arms down Progression: Arms up Perform 10 repetitions, 2 – 3 times
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Fifth Day of Stretchmas
Bird-Dog Perform 10 repetitions alternating sides (10 on each side), 3 times
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Fourth Day of Stretchmas
Side Plank Modification: Perform on knees Hold for 20 seconds on each side, 2 times
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Third Day of Stretchmas
Standard Plank (on elbow) Modification: Perform on knees 20 – 30 second hold, 2 – 3 times
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Second Day of Stretchmas
Dead Bug Perform 10 repetitions each side, 2 times.
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First Day of Stretchmas
Cat-Cow 10 repetitions Perform daily to warm-up prior to exercise. Also recommended to perform after extended periods of sitting or if experience tightness in upper/mid/lower back.
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Train for Life 