Calf Raises/ Single Leg Calf Raises

Calf training is most commonly forgotten. Although not the most complex muscle group to train, working them properly is crucial to overall balance and stability. Although there are multiple exercises to work your calves, the movement patterns are all the same.

This movement can be done sitting or standing, depending on which calf muscle you are aiming to isolate. Begin this movement with your feet flat on the floor, either holding weight or using body weight only. Then squeeze your calves to lift your heel of the ground. End the motion when you feel the hardest calf contraction. Also, try the single leg variation to add a challenge and work on balance.

Stretch

Calf Raise/ Single Leg Calf Raise

Squeeze

Calf Raise/ Single Leg Calf Raise

Glute Bridges/Single Leg Glute Bridges

A good leg day should be full of hinging. This hinge movement allows you to use your glutes and hamstrings without putting impact on your knees. There are several variations of this movement based on your experience level but I find this to be the most applicable at any level.

This movement can be done flat on the floor, as well as with your feet elevated. Begin this movement with your back flat on the floor and your hands beside you. Then squeeze your glutes to lift your hips of the ground. End the motion when you feel the hardest glute contraction or when your hips are in line with your legs and core. Also, try the single leg variation for a challenge and extra hamstring work.

Stretch  Glute Bridges

  Squeeze

Glute Bridges

Lunge/Split Squat/Reverse Lunge/Forward Lunge

Lunges are a great way to work your legs independently. This movement allows you to increase your range of motion in your hips, focus on glute contraction, and stabilize with your quads. With an endless variety of this exercise, it’s crucial to ensure your form is correct.

This movement can be implemented while staying in place, walking, or with weight. Begin this movement with your legs in a split stance, wide enough that you keep your front knee from going over your toe. Slowly sit down and back, keeping your weight in the heel of your front foot. Keeping your posture tall, drive through your heel as you squeeze your glute to move back up to standing.

Stretch

Lunges

Squeeze

Lunge

ROTATING PLANKS

Let’s get that side plank moving! Extra point if you have someone add extra resistance!

There are several ways to set up a side plank. You can start on your wrist and the side of your foot, you can start on your elbow with your hips stacked, or you can start on your knee and elbow. Regardless of how you start, you’re going to engage your core and lift your hip off the ground. Now without drop your hip, you;re going to drop your opposite hand or arm down and flip to the opposite side.

Repeat until you can no longer hold good form, keep air in your lungs, or continue without screaming obscenities!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Congratulations on making it through the #30daycorechallenge! 

SIDE PLANK

By now we’ve mastered the plank, so let’s take it side ways! Working on stabilizing with distractions will help you to master this move!

There are several ways to set up a side plank. You can start on your wrist and the side of your foot, you can start on your elbow with your hips stacked, or you can start on your knee and elbow. Regardless of how you start, you’re going to engage your core and lift your hip off the ground.

The goal is to hold this position as long as you can maintain good form and core contraction.

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

We made it to Day 30: Rotating Planks! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANK LIMB LIFTS

Today we’re going to combine two exercises we already learned, a version of shoulder taps and leg lifts! I recommend some fury motivation, but sometimes putting something under your hips will help you keep them high!

We are going to start our plank on our forearms. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Keeping your shoulders and hips square, start by extending one arm straight out in front of you and then the other. Next, lift one leg and then the other.

I like to do a set about of time or reps going clockwise and then reversing and going counterclockwise. Whatever works for you while you keep your core engaged.

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Let’s get a little sideways for Day 29: Side Planks! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

HIP TOUCHES

Channel your inner Shakira, We’re about to get our hips moving! Get yourself together and keep your shoulders squared to the ground!

We are going to start our plank on our forearms. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Keeping your shoulders square, we’re going to drop one hips down to touch the ground. Return to the starting position and then drop your hip on the other side. Exhale each time your hip touches the ground and inhale as your pass through forearm plank.

Keep your core tight and do this exercise for reps or time depending on your abilities!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

I hope you’ve been practicing, up next we’re going to combine exercises Day 28: Plank Limb Lifts! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

MOUNTIAN CLIMBERS

Let’s take it back to the old school- I mean grade school, but let’s add a twist and work to the beat!

We are going to start our plank in push-ups position. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift one leg and tuck your knee into your chest and to the outside of your elbow. Without returning to your starting position, switch to the other side. Use your breathing to focus, exhale as you crunch your knee in and inhale as you extend.

Keep your core tight and do this exercise for reps or time depending on your abilities!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Let’s honor Shakira and get our hips moving with Day 27: Hip Touches! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANK KNEE INS

Now that our upper body is feeling the challenge from our core work, let’s target those loser abs! Take advantage of the free moments you have in you’re day, you never know when the crazy will start again!

We are going to start our plank in push-ups position. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift on leg and tuck your knee up into your chest. Extend to place your leg back down and repeat on the other side. Use your breathing to focus, exhale as you crunch your knee in and inhale as you extend.

You can repeat several on one side and then switch to the other or alternate until your core is feeling the burn!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Talking it back to the old school with Day 26: Mountain Climbers! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANK UP DOWNS

Having done four days of plank work, I’m hoping your shoulder stability is ready to take it up a notch. No matter what’s standing in your way, work to accomplish your goals.

We are going to start our plank in push-ups position. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Drop one arm down to your forearm, then the other side. Once down in a forearm plank, push back up into a plank on your hands. Control your breathing to stabilize the movement.

Plank up down are challenging, the biggest challenge being keeping your form. Focus on form and do as many as you see fit- remember to push yourself!

Make sure to post your video to the Balance by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Five days into the plank portion, I hope you’re feeling it! Next up Day 25: Plank Knee Ins! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com