Pre workout stretches-Foot Rolling with Racquet Ball

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Pre workout stretches-Foot Rolling with Racquet Ball

Place the ball on the floor and roll foot over the ball from the ball of the foot to the heel. Follow each ray or toe from the front foot to the heel. Apply gentle pressure to the ball and roll slowly. There may be tender spots so be gentle and don't rip through the tissues.

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Athletic conditioning-It Band Stretch

Bilateral overhead grip to pull tension through the trunk. Foot position is everted. Lean laterally into hip and feel the tension feeding into the hip both from the top down and the bottom up. Going in and out of the tension and imagining a rubber-band that gets pulled tight-lengthened and then returning to its original slack position. Motion creates and begets more motion. Don’t judge it until you do about 10. You should pick up degrees of motion and compare it to the opposite side hip.

Beginners gym workout females-double leg bridge

Double leg bridge. Very different muscle reaction from the single leg bridge shown previously. This exercise is for stabilizing the muscles in the low back and posterior chain. Lift your hips high without arching your lower back. When you lower down don't touch the floor-hoover and then lift again.

Balance board exercises-Squats

Place feet parallel on balance board let your edges touch down so your brain knows where the beginning and ending of the motion is. Then squat and try not to let your edges touch down.