October Feature Moves & Machine
This move will help you work on your balance while strengthening your glutes, hamstrings and quadriceps.
From a standing position, place feet slightly wider than shoulder distance apart with feet turned out so that the toes are facing outward. Squat down, bending the knees and keeping them extended apart. Drop your buttocks down to the heels as much as possible while keeping the chest and head up and place hands on the floor. Keeping the hands on the floor, raise the hips up while straightening the legs and dropping the head slightly down. Bring your bottom back down while bringing the chest and head back up. Continue through the movement for the duration of the set. To modify: place hands on the quadriceps, just above the knees instead of the floor. Lower your bottom down and raise back up.
Sumo Squat Block Part 1
This move will target your core as you rotate from side to side.
Stand on the mat lengthwise in a sumo squat with your toes slightly turned out. Bring your arms up to guard your face, elbows bent and palms facing each other. From here rotate your upper body toward your right knee, holding your lower body in place. Return to center and repeat rotating your upper body towards your left knee. Continue to alternate for the entire 30 seconds.
Having a strong upper back is important for good posture, especially as we age.
Stand with your feet wider than hip distance apart and your knees slightly bent. Place your arms in front of you with your hands in fist and palms facing each other. Bend forward slightly at the waist. Pull both arms up and back as you pull your shoulder blades together. Pause for a second before lowering your arms back to the starting position. Continue to bring your arms up and back as you squeeze your rhomboids.
Prisoner Jumping Jacks
This is a great cardio move that will also target your quadriceps, hamstrings and glutes.
Begin by standing with your feet hip-distance apart and your fingertips placed gently behind your ears. Jump your feet into a wide stance. Land with soft knees and lower into a squat. Then spring up, jumping your feet back together to the start position. Repeat jumping in and out of the squat for the entire 30 seconds.
Leg Extension/ Leg Curl Machine
This machine will help you strengthen your quadriceps (front thigh muscles) and your hamstrings (back thighs muscles). Place your ankles between the roller pads. Make sure your knees line up with the hinge joint on the machine. If you are taller or have longer legs, the wedge pad may help. If you are shorter or have shorter legs, the back pad may help. Your Coach can assist in making sure you have the proper alignment. Grasp the support handles to keep your hips planted in the seat. Push the machine up as fast as you can. Avoid completely locking out your knee joints. Immediately pull the machine back down to the starting position as fast as you can. Avoid letting gravity help you.