I am still toiling away at strengthening my hips, and I do some kind of hip routine a couple of times a week.
Here's a basic routine I use, with three options:
1. A fast, easy routine I can complete on any weekday
2. Increased reps in parentheses for a longer routine
3. Additional instructions in brackets for a harder routine.
- Warm-up: Myrtle, 10 reps each exercise
- Lunge series: Forward, back, side, diagonal - with weights, 5 each (10 each) [add bicep curls]
- Squat series: 15 each (25 each)
- single leg [balance on cushion]
- monkey squats
- Russian split squats: 10 (25) each side, with weights [add bicep curls]
- Deadlifts with weight: 25 each side [balance on cushion]
- Balance taps: 10 (15) each side. Stand on one-leg in one corner of a square with a small cone or item on the other three corners. Squat and extend both arms to tap the top of each cone in one direction, then return. Stand back up. That is one rep. [hold a light weight to tap cones with]
- Monster walks, forward and back, with resistance band (twice)
- Resistance-banded squat walk, forward and back (twice)
- Resistance-banded ankle walk, forward and back (twice)
- Plank series: forward, each side, 1 min each
- Side plank series: 10 each (25)
- dips, leg lifts, reach under and rotate
- Resistance band steamboats, 10 (25) each direction on both legs [balance on cushion]
- Resistance band clams with lifted extension, 25 each side
- Quadruped bent leg lifts, 15 each side (25) with pulses, 15 each side (25)
My name is Grace and my life is needlessly complicated. Things happen to me that just don't happen to other shiny happy people. At least there's never a dull moment in my life!
I live in New Orleans in an old house that creates dirt with my darling husband and a few dead plants. I'm a pharmacist, he's a lawyer. Somehow we're still broke (but Sallie Mae is rich. Hmmm.). I have way too much going on in my life, including: church and Bible study, clothing design/sewing, art of various types, teaching (test prep), jewelry making, running (check out my races page for more info), the occasional intellectual endeavor (research, writing), and cooking. Oh and I work, too, of course. I'm a retail pharmacist heading up the HIV division in our region.
It might seem like this blog is just my complaints...or my races. But it's not. Someday I WILL post something useful, I promise! I hope to share the more interesting aspects of my life and a few tips, tricks, and hints that have saved me a $ or a minute. Perhaps you'll find something you like. I certainly hope so!