Being in the city of Austin, I’m surrounded by phenomenally talented athletes many of who are in off-season right now. Off-season is a great time to work on aspects of your fitness that often get ignored in the busy-ness of full time training. I created this sequence of exercises for my athletic clients to help improve their sports as well as to decrease any muscular imbalances. Incorporate this sequence 2-3 times per week to improve balance and general core (abdominals, back, and glutes) strength.
Notes and Tips:
Do this sequence barefoot to build up foot strength.
1. Forward and Back Kick
Kick forward and back 20 times. Inhale to bend, exhale to kick.
Be sure to fully extend the leg on every kick, keeping torso lifted on forward kick and keeping abdominals engaged on kick back.
2. Leg Pulse Back
Keep working leg reaching behind you and lean slightly forward, arms reaching outside of ears. Pulse the lifted leg up 20 times.
* Keep abdominals engaged, shoulders sliding down back as you actively reach through the fingertips.
3. Standing Leg Bends
Keep working leg lifted behind you and arms outside of ears, shoulders down, abdominals engaged. Inhale to bend the supporting leg, exhale to extend. Repeat 20 times.
Take a breather, shake out your legs, and repeat on other side!