Welcome back to Day 11 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is DB Goblet Squats.
1 Comment
Welcome back to Day 10 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is Blast Strap (TRX) Rows. Welcome back to Day 9 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is Side Step Ups. Welcome back to Day 8 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is Seated Dips. Welcome back to Day 7 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is Jumping Jacks. Instructions 1) Start with legs together and arms at your side. 2) Jump feet laterally and raise arms up over your head. 3) Jump back to center, bring feet together and arms to your side. Welcome back to Day 6 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Straight Arm Plank. Instructions 1) Start in hands place underneath your shoulders and legs back, knee off the ground. 2) Body should be rigid and flat from body to heels. 3) Hold position for desired time. Welcome back to Day 5 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is the Bear Crawl. Animal movements are fun for any age. The Bear Crawl is a great total body movement that can be used during your warm up period of a training session, or just a fun way to add movement at home. Instructions 1) Place both hands on the ground next to feet in a crouched position. 2) Begin walking hands forward. 3) As walking hands out begins to stretch body, move feet forward in sequence with hands. 4) Keep back parallel to the ground while moving forward. (We've heard this exercise is easier when you make bear sounds during the movement) Welcome back to Day 4 of our "30 Days of Fitness" series. Every day for the month of November we will be posting an exercise that you can do with your loved one at home. Today's exercise is Partner Sit-ups. Many of our clients need to increase their core strength. We will be showing more core exercises throughout the month, but this one that will help you bond with your child as it has more of a hands on approach. Instructions 1) Lay on the ground with your head back, knees bent, and feet flat on the ground. 2) Grasp you partners hands and sit up. 3) If you are having trouble sitting up, pull yourself up using your partners hands. 4) Return back to starting position and repeat. Welcome to Day 3 of our "30 Days of Fitness" series. Today's exercise is the Lying Band Leg Curl. Instructions 1) Lay on your stomach with legs straight. 2) Warp bend around ankles and have partner hold the band tight. 3) Bring heels toward glutes, stretching the band. 4) Once you have reached the terminal point of exercise, return feet back to the ground. Welcome back for Day 2 of our "30 Days of Fitness". Throughout the month of November, I will be posting an exercise that we do with our clients for you to try at home. Todays' exercise is the Box Squat. Many of our clients struggle with balance and flexibility. We begin with a higher box and progressively lower it over time as their strength, balance, and flexibility improves. Dont have a box to use at home? No problem! You can use a chair, bench, or couch at home. Instructions 1) Stand with feet shoulder-width apart in front of box with arms extended out front. 2) In a controlled manner, lower down onto the box, keeping torso upright and pushing hips back. 3) Once in contact with the box, stand up immediately into starting position. 4) Repeat 1-3. Notes: -Keep chest upright. -Heels firm on the floor the entire time. -Be sure that knees do not collapse inward |
About the AuthorRyan Lockard, CSCS*D, CSPS*D is the Founder and CEO of Specialty Athletic Training. He is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. Lockard is a member of the board of directors for the Autism Society of America and the advisory board for the NSCA Oregon chapter.
Archives
November 2023
|