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