April Weekly Exercise- Week 4

April Week 4 Exercise and Stretch!

This is the last week of quad exercises and stretches, so be sure to give them all a try before given a month of a new muscle!

Wall Sit: this exercise is used for building isometric strength and endurance in the quads, glutes and calves. This exercise can be a real quad burner!

• Start with your back flat against the wall, feet about shoulder width apart and two feet from the wall.
• Slowly slide your back down the wall until your thighs are parallel to the floor.
• Adjust your feet so that your knees are not over your toes, but directly in line with your ankles. 
• Keep your back flat against the wall. 
• Hold the position for 20-30 seconds. Rest for 30 seconds and repeat 3 times. 

Couch Stretch: this stretch focuses on the quad and hip flexors and allows you to get into better squat position, help relieve pain in all areas of the body and can undo the damage of sitting all day.

• Get into a kneeling position close to something that you can use to prop your back foot up on (coach, wall etc.)
• Your back knee should be completely flexed with your heel. Be sure to not hyper-extend your back!
• Focus on squeezing your glutes and hamstrings which will push your hips forward into the stretch.
• Hold for up to a minutes, or as tolerable as this can be an intense stretch!