TC Challenge

 

Starting Position Stand with your feet about 6 inches apart from each other toes pointed forward. Action INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set. Special Instructions Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary. Muscles Worked: Quads, Glutes

Starting Position Stand with feet approximately six inches apart and lift one leg off the floor. Hold a tennis ball in the hand on the same side as the planted foot. Action Bend at the hips and squat to a 90 degrees at the knees, making sure to keep your knees behind the plane of your toes. Try to keep your back as upright as possible. Focus on keeping your shoulders as high as possible. Touch the floor in front of you with the tennis ball and come back to the starting position. Repeat squat and touch at different points from 9 o’clock to 3 o’clock (4 points), making sure to come back to the starting position before touching another point. Try doing 2 sets for each arm and leg combination. Special Instructions This is a very good balance exercise and works your core stabilizer muscles as well as your leg muscles. Muscles Worked: Quads, Glutes, Core

Starting Position Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward. Action INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes. EXHALE: Straighten legs and come up to the starting position to complete one rep. Special Instructions Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength. Muscles Worked: Quads, Glutes