Been doing this everyday for an entire month post Achilles surgery. I feel the need to share it because of how great of shape it's kept me in while I could have been doing nothing. Hopefully you find it as helpful as I did.
All exercises in the video can be broken up if it's too difficult, just as long as the numbers get done. If it's too easy, add more time or weight to the exercises you think need it. Try to get this done as fast as possible.
Midsection:
Cross Crunches (10)
Cross Toe Touches (10 ea)
Side V-ups (20)
V-ups (20)
Arch Rocks (20)
Hollow U's (20)
Butterfly Kicks (20)
Swimmer Kicks (20)
Heel Touches (20)
Arch Ups (20+ 20 sec hold)
Butt Raises (15)
Crunches (30)
Hollow Hold (20 secs)
30 Crunches on Physio ball w/ weight (15 lbs)
Legs:
Hamstring Curls on physio ball (15)
Eccentric Calf Raises (15)
Single Legs Squat Jumps (20)
Upper Body:
Push Ups on physio ball (30+)
Dips on rings (20)
Planche Leans on physio ball (10)
Candle Stick Pulls (15)
Maltese Pushes w/ dumbbell (10 +10 sec hold)
Tricep Dips on physio ball (30)
Handstand Hold (1-2 min)
Shoulders:
Reverse Cross Pulls (10+10 sec hold)
Invert Pushes (10+10 sec hold)
Reverse Maltese Pulls (10+10 sec hold)
Reverse Dumbbell Fly’s (10)
Негізгі бет Sam Mikulak's Injured Home Workout
Пікірлер: 19