Happy Monday everyone!

I hope everyone had a relaxing and restful weekend. Summer is coming to an end in Boston, and I woke up with a temperature of 60 degrees this morning. I must admit, I think I am ready for fall. Although summer is my favorite season, the days of 90 degrees and 104% humidity have been plentiful this year and I’m kind of over it.

Weather men don’t lie…

I’m ready for hiking season!

Anyway, here is your new WUOTW. Enjoy!

A.  Glute Bridges with Overhead Reach- Glute and core activation, shoulder mobility.

This is a more dynamic version of the standard glute bridge. Get into normal bridge postion and clasp your hands with arms straight over head (toward ceiling). As you bridge your hips up, reach arms overhead to touch the floor. Bring hips down and arms back up. If you don’t yet have the shoulder mobility to touch the floor, grab the ends of a small towel instead of clasping your hands together.

B. Supine heel taps- Anterior core activator, anterior pelvic tilt corrective

 

Lay supine in table top position- make sure your hips and knees are 90 degrees and your low back is pushed into the floor; your abs should be turned on before you even start moving. Keeping your knees bent, lower 1 heel at a time, alternating feet.

C. Plank with Toe Taps- Core activator, shoulder stability, rotary stability

Get into plank position. In the picture shown above, her neck is slighly hyperextended; make sure you’re looking straight down without letting your head fall forward. Take your right toe and tap it out to the right side. Bring it back and repeat on the left side. Continue alternating legs.

D. 1/2 Kneel-To-Stand with Dowel

Start/Finish

When you’re in the start position, make sure your head, upper back, and butt are in contact with the dowel. Focus on keeping your torso tall and driving through your front heel to stand up.

E. Walking Pigeon- Single leg stability, hip external rotation mobility

Get your balance on 1 leg and grab the outer foot of the opposite leg so that your calf is perpendicular to your body. Alternate legs and take a step between each grab.

Go get ’em!

-L

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