About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s swimming) you could do every day.
Squat / Sidekick
These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you right now.
These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program.
If you’d like more detailed information on these exercises, click one of the links below:
Last month we worked single sided movements. This moth we cover a lot! Standing balance, back strength and stabilization and a really difficult Pilates move that requires core strength, hamstring flexibility and control. Can you do these with me right now? If you have gear at home gather a mat, a yoga block, a towel or small pillow to pad your knees, and weights (5, 8 or 10 lb.).
The September Five
Squat/ side kick
It’s hard to see what my leg is doing so here’s another view…
I’ve been setting up against the wall for this back extension. The wall keeps me from pressing my hips too far forward. Hard to tell what I;m doing, so check out the next photo below…
Oh boy, this one is a difficult, complicated move that requires strength, flexibility and control. Please do not attempt this if you have not already done it with me in a class or a training session. I’m showing bent knees, but you can also do it with straight legs.
Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a reminder of what you have done with her in a private training session or a class. Please see your medical professional prior to starting a new exercise program.
I have been surprised by the amount of moans and groans (and occasionally cursing) I’ve been hearing when we do this move! I figured Burpies was going to be the exercise everyone loved to hate this month.
Plank Rows, one of the October five, are deceptively difficult if done correctly. Start with your knees down on the mat, as wide as the mat. Then move to straight knees and a more narrow stance as you get stronger.
Here is a perfect example of neutral spine, shoulders down away from ears, long neck, and level hips and shoulders.
These photos are meant to jog your memory of moves you and Anne have done together. Do not do any exercise that causes you pain. Questions? Contact Anne to schedule a one on one session or join an ongoing small group class.