Home Workouts - Week 3 Day 3 

Warm up

Warm Up Part 1

Sit with your legs crossed.

Elbows out and hands to the sky.

You will rotate at the waist, keeping your hands high.

Move back and forward in a consistent motion.

Duration - 90 seconds

Warm Up Part 2

Immediately following part 1.

Hold your hands out with your palms facing up. Lift your hands above your head, turn your palms facing down and lower your hands. Motion shoudl be constant.

Continue to repeat for 90 seconds.

Yoga Workout

Childs Pose

Begin on your hands and knees.

Sit back on your ankles and let your wait drop as low as possible.

Hand should remain outstretched on the ground.

Downward Dog

Begin on your stomach with your hands in the push up position.

Straighten your arms and rasie your chest.

Then raise your torso, your hips will go as high as possible, let your shoulder drop.

Make sure you continue to breathe.

Cat / Camel

On all 4s, let your chest sink down as low as possible. 

Exhale.

Then push your chest and back as high as possible. The rest of your body shouldn't be moving.

Pigeon

Begin on all 4s. Bring your left knee forward and slide your foot out so that your foot is next to your right hand. Your shin should be on the ground.

Straighten your back foot.

Bring your centre of gravity back and plance your hands behind or level with your left foot. Lean as far forward as you can, place your chest on the ground if possible.

Grab your right foot with both hands and raise it behind your back.

Hold this stretch while continuing to breathe.

Repeat on the other side

Kneeling Hip Flexor

Place one foot forward.

Push your hips as far forward until you feel a stretch.

Repeat on the other leg.

Kneeling Quad

In the same position, reach back and grab your foot and pull it to your glute

Kneeling Hamstring

Again, in the same position, straighten your front leg and reach out to grab it.

If you can't reach your toes, grab your ankle.

World's Greatest Stretch

After getting into the pushup position, you will bring one foot forward, level with your hands. This is an exaggerated lunge position.

- Assume exaggerated lunge position with right leg in front and left leg straight behind
- Reach down and place left hand on the ground at instep of right foot
- Open up chest and reach right arm to sky, hold for one second
- Rotate torso to start position and swing right arm across chest
- Repeat stretch for specified reps; perform set in opposite direction

Crucifix

Lying flat on your back with your arms out-stretched, bring one leg across you rbody as far as you can - keeping your shoulders flat.

Repeat with other leg.

Core Rotation

In a seated position with your legs straight, place one leg over the other and bend the opposite leg back creating a base.

Reach across your raised knee and twist at the torso.

Repeat with both arms, then switch legs.

Core Series

Lying flat on your back with your arms out-stretched for balance, raise knee to 90 degrees.

Twist at the core to the right.

Straighten your legs and raise them back up above you.

Bend your legs to 90 degrees again and repeat on the other side.

This exercise should be done at a slow, controlled speed.

Standing Single Leg

While standing, grab one knee and bring it to your chest. Raise your toe and use the same side hand to grab the toe and extend your leg out front. Use your otherm arm for balance.

Let go of your leg and swing your leg behind you out-stretched. Hold this position and stretch your arms out as far forward as possible.