Monthly Archives: December 2014

Advent Calendar Day 16

Double Leg Stretch * Repetitions 6 * Regression – lower head after each extension i.e. do not stay curled forward for entire set

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Advent Calendar Day 15

Criss-Cross * Repetitions 8 (4 each side, alternating)

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Advent Calendar Day 14

Single Leg Stretch * Repetitions 12 (6 each side, alternating)

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Advent Calendar Day 13

Ab Curls * Repetitions 8 * Progression – Hold 8th one forward, and pulse for 10

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Advent Calendar Day 12

Pelvic Curl (Shoulder Bridge) * Repetitions 6 * Progression – Hold 6th bridge and pulse 10 times

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Advent Calendar Day 11

Side-to-Side * Repetitions 8 (4 each side, alternating) * Progression – 8 more legs in tabletop  

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Advent Calendar Day 10

Toe Taps * Repetitions – 10 (5 each side, alternating) * Progression – 2 legs together * Regression – Keep one foot attached to floor and only have one leg lifted into tabletop for 4 repetitions, then change sides.

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Advent Calendar Day 9

Floating Knee * Repetitions 12 (6 each side, alternating) * Progression – float to tabletop for another 6 repetitions (3 each side alternating)

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Advent Calendar Day 8

Partial Rollback * Repetitions 4 * Progression – add floating arms for another 2 repetitions

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Advent Calendar Day 7

Saw * Repetitions 4, and then 4 with a double pulse  

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