Hip Raises with Ally Love
- Keep your hips even throughout the whole motion.
- Engage your glutes as you slowly raise your hips towards the ceiling.
- Tuck the chin in slightly so there’s no strain on the neck.
- Use your hands on the ground for traction and stabilization.
- Remember navel to spine alignment since your abs are your stabilizers during this motion.
- Don’t forget to breathe!
Squats & Lunges with Jess King
- Keep your feet wider than your hips, enough so that you can really sit the glutes back and recruit all of the large muscle groups.
- Keep your shoulders behind your knees and your knees behind your toes. As you sit back, think of lifting the upper body in the opposite direction; avoid leaning forward or dropping the eyes.
- Gently place your fingertips behind your head as you lower down and then power up.
- Before bending, put weight on the blade-side (outside) of your feet and keep it there as you squat down. This will direct the knee to bend over the middle of the foot, crucial to the success and safety of the squat.
- Stop the squat at 90 degrees. Lowering below the knees compromises the joints, strains the knees, and moves the effort to your quads.
- Tuck your pelvis under and engage your abdominals to avoid arching your back; look for a straight line from shoulder to hip as you lower down and back up. Don’t worry if your back knee touches the ground when you lower. Breathe into the front of the hip that is being stretched, exhale as you stand tall, keeping a slight bend in the front knee.
- Make sure the front knee is over the ankle; maintain this vertical line as you lower down.
- Bend and straighten both legs!
- Point everything straight ahead; eyes, shoulders, hips, knees, and toes. Your body will naturally want to twist. Focus on maintaining the shape as you lower down and power up.
- Get a mirror or get a partner to bring awareness and accountability to your form!
Push-ups with Denis morton
- Start with your hands underneath your shoulders, index fingers pointing forward. This allows for a safe shoulder movement through the entire range of motion.
- Extend your legs and heels away from your body with the balls of your feet on the ground. Glutes and abs stay engaged to maintain a rigid body line through your torso. This alone can be challenging, don’t be afraid to modify!
- If you need to modify, keep your knees down on the ground until you feel strong in that range of motion. Then try pressing up with knees grounded, then lowering down with your legs extended.
Mountain Climbers with Matt wilpers
- Start in a plank position with core contracted, head and neck aligned with your spine, shoulders over your hands, hands slightly wider than shoulders, and your hips level with the back and legs.
- Alternate drawing one knee forward towards your chest. The foot of the leg being drawn forward should stay off the ground until it comes back to the starting position. By doing this, you are challenging many of the muscles in your body to isometrically work in order to maintain the plank position.
- Focus on the quality of the movement versus the number of reps in order to maximize results.
Planks with Emma Lovewell
- Whether you’re holding a plank on your hands (tall plank) or on your elbows (elbow plank) make sure your shoulders are directly above your wrists or your elbows. That is the most common correction I see all the time.
- Think about lifting and lengthening. Keeping your spine and neck in one straight line, imagine energy being sent through your spine out of the crown of your head and through your heels. You want to stay lifted, and keep the energy moving through your plank.
- Use your glutes. We tend to think a plank is just about your abs, but it’s not. Your legs are integral in a plank so think about firing up that lower body as well.
- Create space under your armpits and chest. Make sure not to collapse into your shoulders, but stay lifted and think about air moving under your armpits.
- Breathe and practice!
Tricep Extensions with Hannah Marie Corbin
- Create two parallel lines with your arms. Elbows should be behind your shoulders and your wrists should be behind your elbows.
- Drive the elbows back as far as possible without splaying the ribcage.
- Activate the abdominals to support the lower back.
- Lift up through the waistline. A little posture never hurt nobody!
- Try not to rush through the workout. Put intention behind each movement.
- Breathe. Your breath is your power.
- When you’re done, take a moment to acknowledge your new level of awesome. Was it a big, bold moment or a moment of strength and stillness?
Put these tips to use! Click here to break a sweat with our Beyond the Ride workouts on the Peloton app.