Leverage your Body's Strength

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Colt and Aron’s Away Program for the Stephens Fitness Center

Strength 

Perform two sets of the following exercises. Choose only one version of each numbered item–it should be challenging enough to cause fatigue without poor form or failure.

Knee BridgeProne Bridge
1) Plank  • knees down OR full, 30 to 60 second hold


2) Bird Dog  • 10 reps right / 10 reps left

photos/knee-push-up.gif

photos/push-up.gif

3) Modified Push-Up  • choose one of the above

Image result for ace glute bridge
4) Floor Bridge  • 15 reps

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5) Single Leg Raise  • Left 15 reps / Right 15 reps

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6) Rear Delt Band Pull  • 10 reps

Lying Hip Abduction
7) Single Leg Lateral Raise  • 15 left / 15 right

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8) Single Leg Balance  • 10 seconds left / 10s right


9) Squat (Assisted OR full body weight) • 10 reps


10) Reverse Lunge  (assisted OR full weight) • 5 reps left / 5 reps right

Stretching

Hold each stretch 2 times for 30 seconds from a supine position.


Hamstring • (2 x 30 sec Left / 2 x 30 sec x Right)

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Single-leg knee tuck • (2 x 30 sec Left / 2 x 30 sec Right)

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Piriformis • (2 x 30 sec Left / 2 x 30 sec Right)

Butterfly
Butterfly (Groin / Inner Thigh)


Kneeling Hip Flexor Stretch  • (2 x 30 sec Left / 2 x 30 sec Right)

 

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