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Friday Workout
Friday Supine Exercises
Bicycles 1 x 50 reps total
Reverse Crunch 1 x 22 reps
Crunch 1 x 22 reps
V-Hold 1 x 22 seconds
V-Ups 1 x 16 reps
Sky Crunch 1 x 16 reps
Oblique Sky Crunch 1 x 12 reps total
V-Twist 1 x 22 reps total
Supine Golf Chops 1 x 6 reps es
Side Crunch 1 x 16 reps es
Supine Pelvic Tilts 1 x 8 reps
IT Band Staggers 1 x 12 reps total
Supine Static Glute Bridge 1 x 22 seconds
Supine Glute Bridge Raises 1 x 12 reps
Glute Bridge Alternating Leg Extensions 1 x 12 reps total
Supine Single-Leg Glute Bridge Raises 1 x 6 reps es
Supine Toe-Ups 1 x 22 reps total
Supine Toe Crossovers 1 x 22 reps total
Supine Exercise Ball Rolls 1 x 16 reps total
Supine Exercise Ball Claps 1 x 16 reps total
Supine Scorpion Crossovers 1 x 12 reps total
Opposite Elbow to Opposite Knee 1 x 12 reps total
Sit-Up to Toe Touch 1 x 12 reps total
Lateral Bridge with Hip Abduction 1 x 22 seconds
Friday Hip Combo
Lateral Knee-Ups 1 x 12 reps es
Lateral Knee-Ups to Hip Abduction 1 x 12 reps es
Lateral Hip Abduction 1 x 12 reps es
Lateral Hip Adduction 1 x 12 reps es
Lateral Straight-Leg Swings 1 x 12 reps es
Lateral Hip Rotations 1 x 12 reps es
Medial Hamstring Kick-Back 1 x 12 reps es
Friday Prone Exercises
Supermans and Cobras 1 x 12 reps
Prone Quadruplets 1 x 12 reps total
Prone Supermans 1 x 6 reps
Cobra Pose 1 x 16 seconds
Low-Back Stretch 1 x 16 seconds
Cat Stretch 1 x 16 seconds
Cats and Dogs 1 x 12 reps
Kneeling Quadruplets 1 x 12 reps total
Kneeling Opposite Elbow to Opposite Knee 1 x 12 reps total
Kneeling Hip Abduction to Extension 1 x 6 reps es
90 Degree Prone Quadruplet 1 x 12 reps total
Prone Single-Leg Hip Extensions 1 x 12 reps total
Prone Toe Crossovers 1 x 12 reps total
Prone Scorpion Crossovers 1 x 12 reps total
Static Elbow Bridge 1 x 22 seconds
Elbow Bridge Quadruplets 1 x 8 reps total
Static Stretches
Glute Stretch 1 x 30 seconds es
Hamstring Stretch 1 x 30 seconds es
Lateral Quad Stretch 1 x 30 seconds es
McKenzie Press 1 x 30 seconds
Cat Stretch 1 x 30 seconds
90 Degree Hip Flexor Stretch 1 x 30 seconds es
Piriformis Stretch 1 x 30 seconds es
Butterfly Stretch 1 x 30 seconds es
Straight-Leg Inner Thigh Stretch 1 x 30 seconds es
Straight-Leg Inner Thigh Stretch with Toe Touch 1 x 30 seconds es
Seated Spinal Twist Stretch 1 x 30 seconds es
Spiderman Stretch 1 x 30 seconds es
Quad Stretch on Table 1 x 30 seconds es
Kneeling Psoas Stretch 1 x 30 seconds es
IT Band Stretch 1 x 30 seconds es
Calf Stretch 1 x 30 seconds es
Standing Lateral Lat Stretch 1 x 30 seconds es
Standing Pelvic Tilt Combo
Standing Lateral Pelvic Tilts 1 x 12 reps total
Standing Clockwise Hip Circles 1 x 8 reps
Standing Counter-Clockwise Hip Circles 1 x 8 reps
Dynamic Stretches
Dynamic Hip Abduction 2 x 20 yards
Lateral Dynamic Hip Abduction 2 x 20 yards es
Dynamic Hamstring Stretch 2 x 20 yards
Single-Leg Knee Grab to RDL 2 x 20 yards
High Knee Footwork 2 x 20 yards
Butt Kicks 2 x 20 yards
Dynamic Glute Stretch 2 x 20 yards
Reverse Dynamic Glute Stretch 2 x 20 yards