April Weekly Exercise- Week 3

April Week 3 Exercise and Stretch!

Be sure to try these out on your next visit to the MOG!

Step-ups: step-ups are a very basic movement that greatly improve the strength and stability in the legs. It is a unilateral movement that requires balance and will force you to strengthen each leg individually. If you would like to increase the load of this movement, simply add a dumbbell to each hand. 

• Step up onto a bench using only one leg to balance at the top. 
• Slowly lower yourself to the ground.
• Alternate feet and step up again. 

Lying Quad Stretch: a simple stretch that can be done anywhere to stretch out your quads. All you need is a soft surface or a yoga mat.

• Lie on your side. Allow your head to rest on your lower arm.
• Stack your hips and shoulders so they align vertically with the floor.
• Grasp your ankle or top of foot of your top leg and and pull towards rear end. 
• Straighten hip by moving knee backward. Hold the stretch and repeat on other side. 
• Be sure to keep your core and abs tight during the entire stretch.