Clams
- Lie on side with both knees bent.
- Ensure top hip is pointing straight up towards ceiling.
- Keep heels together.
- Tighten through deep abdominals and squeeze buttocks together.
- Slowly lift top knee way from bottom (only as high as the width of your fist).
- Hold ____secs, Repeat____x.
Clam Lift-Off
- Assume position as above.
- Lift top foot away from bottom foot.
- Keep leg in line with floor.
- Hold ____secs, Perform____ repetitions.
Extended Leg Lift-Off
- Assume position as above.
- Extend top knee and point foot towards ceiling.
- Do not let top hip rotate forward or backwards.
- Hold ____ secs, Perform____ repetitions.
Plies
- Stand with heels together at a 45 degree angle.
- Tighten through deep abdominals and buttocks.
- Slowly bend through knees, making sure knees are tracking over 2nd toes.
- Hold ____secs, Repeat ____X.
Single Leg Dips
- Stand with weight equally distributed over both feet.
- Feet should be shoulder width apart.
- Knee caps pointing straight ahead.
- Tighten through deep abdominals and squeeze buttocks.
- Shift weight to one foot and lift the other foot by bending at hip and knee.
- While standing on one leg, make sure pelvis remains level.
- Do not shift through trunk or let knee turn in.
- Place ball against wall and R hip.
- Slowly bend through R knee keeping pelvis level.
- Make sure knee is tracking over 2nd toe and not pushing past foot.
- Hold ____secs, Repeat____x.
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