Sadie's Fitness Corner - Dance Flexibility

Forward Body Bend - Hold for 45 seconds to a minute

 Pigeon Pose or Glute Bridge - Hold each side for 45 seconds to a minute

 Forward Bend - Hold for 45 seconds to a minute

 Supported Deep Lunge - Hold for 45 seconds to a minute

Lexa's Fitness Corner - Core Training

Three (3) Rounds

Body Folds x 20

 Windshield Wipers x 20 per side

 Side Plank Knee to Elbow x 20 per side

Introduction to Deadlifts

The “dead” in Deadlift stands for dead weight. So every rep must start on the floor, from a dead stop. You don’t Deadlift top-down like on the Squat or Bench Press. You start at the bottom, pull the weight up and then return it to the floor. Here are the five steps to Deadlift with proper form…

1. Walk to the bar. Stand with your mid-foot under the bar. Your shins shouldn’t touch it yet. Put your heels hip-width apart, narrower than on Squats. Point your toes out 15°.
2. Grab the bar. Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart like on the Overhead Press. Your arms must be vertical when looking from the front.
3. Bend your knees. Drop into position by bending your knees until your shins touch the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from scratch with step one.
4. Lift your chest. Straighten your back by raising you chest. Do not change your position – keep the bar over your mid-foot, your shins against the bar, and your hips where they are.
5. Pull. Take a big breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don’t shrug or lean back at the top. Lock your hips and knees.

Return the weight to the floor by unlocking your hips and knees first. Then lower the bar by moving your hips back while keeping your legs almost straight. Once the bar is past your knees, bend your legs more. The bar will land over your mid-foot, ready for your next rep.

Rest a second between reps. Stay in the setup position with your hands on the bar. Take a big breath, get tight, and pull again. Every rep must start from a dead stop. Don’t bounce the weight off the floor or you’ll pull with bad form.

Do

Don't

Yoga with Oli - September 26

Three Rounds

Hold each position for 30 seconds to a minute.

Roller and Hand Tool Mobility Work with Jordyn

Yoga Flow - Ground - Kya

Butterfly Sit Up Variations with Cayleigh - September 24

Three Rounds

Arm Assist Butterfly Sit Up x 20

Medicine Ball Resisted Butterfly Sit Up x 20