Appearance
Quick 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
Quick Static Stretches
90 Degree Hip Flexor Stretch 1 x 12 seconds es
Piriformis Stretch 1 x 12 seconds es
Kneeling Psoas Stretch 1 x 12 seconds es
IT Band Stretch 1 x 12 seconds es