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Hello Sally! Congratulations on your progress so far in your training program! J Here are some great exercises, specifically for functional mobility, balance, and core stabilization. Enjoy! Squat Swings: Perform a squat with weight in hands, as you stand swing the weight forward and squeeze the glutes
10 reps
Lunge and row: Lung left foot forward, right arm row Lung right foot forward, left arm row
10 reps 10 reps
Plank and leg lift: Hold a plank and lift the left leg, hold for 3 seconds Lift right leg, hold for 3 seconds Modify: drop knees
10 reps 10 reps
Modify:
Knee lift and kick back: Stand on left foot, raise right knee then kick right foot backwards Stand right foot, kick left Modify: try without the weight
10 reps 10 reps
Bicep curls and side leg lift: Lift left leg to the side away from body with each bicep curl
10 reps
Lateral arm raises and side leg lift: Lift right leg to the side away from body with each lateral raise
10 reps
Plank knee to elbow: Holding a plank, alternate left/right knee coming in toward opposite elbow Modify: start in table-‐top position instead of plank (knees lowered)
10 reps (5 each side)
Knee lift and twist: Lift left knee and open chest to left Lift right knee and open chest to right
10 reps 10 reps
Tricep Dips: Keep knees and toes pointed forward, lower butt toward floor then push up
10 reps
Chair Squats: Slowly sit and stand, keep chest forward and back straight (optional: hold weights)
10 reps
Superman Lying on belly lift right leg with left arm repeat other side
20 reps (10 each leg)
Block crunches Substitute ball with a block. Pass block from hands to feet by crunching
10 reps
Up right row With weights in hands, raise weights to upper chest, making upper arm perpendicular to body.
10 reps
Rear fly Hinge hips and keep knees slightly bent. Hold weights down in line with knees, then keeps arms straight and fly weights out to sides.
10 reps
