Scottsdale Health June 2019

Split Squats
Assume a staggered
stance with the rear
foot elevated and
front foot forward,
pushing through the
heel. Hold a dumbbell
in each hand or
go bodyweight only
depending on your
ability level. Start by
slowly descending,
dropping your knee
and hip to lower your
body down to the
floor then returning
to your starting position.
Skater Hops
Stand with your
weight on your right
foot, now push to
your left by pushing
off with your right
leg. Land on your
left foot, lifting your
right leg off the floor
behind you. Continue
pushing laterally back
and forth. If needed,
tap your back foot on
the floor behind you
for balance.
T-Pushups
Assume a standard
pushup position
straight-line head
to heel. Lower your
body until your chest
nearly touches the
floor. As you push
yourself back up,
rotate one side of
your body up as you
raise the same side
arm your toward the
ceiling, letting your
eyes follow your
hand. Return to the
starting position and
perform another
pushup. Alternate
from left to right with
each repetition.
Inchworms
Begin to walk your
hands forward without
moving your
feet (your heels will
begin to rise off the
floor). Continue walking
yourself forward
until you reach a full
push-up position
where your spine,
hips and head are
level with the floor
(stiff line head to
heel). Complete one
full range of motion
pushup and then
walk your hands back
to your feet until
you are vertical once
again in the starting
position.
06/19 ScottsdaleHealth 33