Hooked - (Stacia Naquin)
Updated: 10/11/2013 - I'm SO CLOSE to being able to do a pull-up. So my trainer introduced something new into my training.
Balance – Basic
Tight Rope – one foot in front of the other heel to toe. Raise arms up out to side. Then up above head. Keep arms out toe side. Rotate to side which has leg in front. Then switch feet. Do for 30 seconds.
Single Leg standing- Stand on one leg. Arm movements same as Tight Rope. Switch Legs. Do for 30 seconds
Balance and Strengthening
Single Leg mini-squat 3 directional tap - Stand on one leg. Keep abdominal muscles firm. Slowly squat down and tap heel of opposite foot out in front. Next movement the same but tap heel out to side. 3rd direction, reach behind and tap toe. Switch Legs. Do for 30 seconds or 3 -5 reps each direction.
Single Leg Heel Raise- Standing on one foot raise heel up and down. Increase challenge hold in up position 2-5 seconds. Switch feet Do 10 to 15 reps.
Remember safety first. So if you need to use a chair, wall or counter to support you and help you with your balance that is fine. The goal would be to try to decrease the use of the chair or counter as your balance improves.
Also, remember to keep abdominal muscles firm and remember to breathe.
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