Friday's Workout

1. Supine Exercises

  1. Bicycles 50 reps total
  2. Reverse Crunch 22 reps
  3. Crunch 22 reps
  4. V-Hold 22 seconds
  5. V-Ups 16 reps
  6. Sky Crunch 16 reps
  7. Oblique Sky Crunch 12 reps total
  8. V-Twist 22 reps total
  9. Supine Golf Chops 6 reps es
  10. Side Crunch 16 reps es
  11. Supine Pelvic Tilts 8 reps
  12. IT Band Staggers 12 reps total
  13. Supine Static Glute Bridge 22 seconds
  14. Supine Glute Bridge Raises 12 reps
  15. Glute Bridge Alternating Leg Extensions 12 reps total
  16. Supine Single-Leg Glute Bridge Raises 6 reps es
  17. Supine Toe-Ups 22 reps total
  18. Supine Toe Crossovers 22 reps total
  19. Supine Exercise Ball Rolls 16 reps total
  20. Supine Exercise Ball Claps 16 reps total
  21. Supine Scorpion Crossovers 12 reps total
  22. Opposite Elbow to Opposite Knee 12 reps total
  23. Sit-Up to Toe Touch 12 reps total
  24. Lateral Bridge with Hip Abduction 22 seconds

2. Hip Combo

  1. Lateral Knee-Ups 12 reps es
  2. Lateral Knee-Ups to Hip Abduction 12 reps es
  3. Lateral Hip Abduction 12 reps es
  4. Lateral Hip Adduction 12 reps es
  5. Lateral Straight-Leg Swings 12 reps es
  6. Lateral Hip Rotations 12 reps es
  7. Medial Hamstring Kick-Back 12 reps es

3. Prone Exercises

  1. Supermans and Cobras 12 reps
  2. Prone Quadruplets 12 reps total
  3. Prone Supermans 6 reps
  4. Cobra Pose 16 seconds
  5. Low-Back Stretch 16 seconds
  6. Cat Stretch 16 seconds
  7. Cats and Dogs 12 reps
  8. Kneeling Quadruplets 12 reps total
  9. Kneeling Opposite Elbow to Opposite Knee 12 reps total
  10. Kneeling Hip Abduction to Extension 6 reps es
  11. 90 Degree Prone Quadruplet 12 reps total
  12. Prone Single-Leg Hip Extensions 12 reps total
  13. Prone Toe Crossovers 12 reps total
  14. Prone Scorpion Crossovers 12 reps total
  15. Static Elbow Bridge 22 seconds
  16. Elbow Bridge Quadruplets 8 reps total

4. Static Stretches

  1. Glute Stretch 30 seconds es
  2. Hamstring Stretch 30 seconds es
  3. Lateral Quad Stretch 30 seconds es
  4. McKenzie Press 30 seconds
  5. Cat Stretch 30 seconds
  6. 90 Degree Hip Flexor Stretch 30 seconds es
  7. Piriformis Stretch 30 seconds es
  8. Butterfly Stretch 30 seconds es
  9. Straight-Leg Inner Thigh Stretch 30 seconds es
  10. Straight-Leg Inner Thigh Stretch with Toe Touch 30 seconds es
  11. Seated Spinal Twist Stretch 30 seconds es
  12. Spiderman Stretch 30 seconds es
  13. Quad Stretch on Table 30 seconds es
  14. Kneeling Psoas Stretch 30 seconds es
  15. IT Band Stretch 30 seconds es
  16. Calf Stretch 30 seconds es
  17. Standing Lateral Lat Stretch 30 seconds es
  18. Standing Lateral Pelvic Tilts 12 reps total
  19. Standing Clockwise Hip Circles 8 reps
  20. Standing Counter-Clockwise Hip Circles 8 reps