In this video for a minute more routine the you can do at home to be ready to long before you even leave the house okay let’s get straight into it so the first exercise muscle work routine is all about the foods I’m killing cough region we’re going to use ankle rocks just to start to warm that whole era so using the wall for balance you come up on your toes and then gently roll back so we went to new heels and a 4 foot off the ground so from here to here to shift your weight between the front of the folks on the rear of the foods were essentially beginning yes so we want the range of motion the article but also engage muscles like our calls and really start to focus a little bit of efforts on some of those small muscles around foot and ankle they’re important for stability so working through 10 of these but every time it happens your toes once last 1 there and then to 1 to 1010 we can move on to the next exercise now this next exercise is all about stones will hit something little bits so standing on 1 leg simply going to grab the may bring me up above hip height was hard to come to return from the Grammy ankle and rotates the rotations actually happening at the hip here hold this to 2 seconds so 12 and then release them into the same on the other side 1.
So I’m releasing chunky but me pointing Ford’s house we do this so having you here rather than out here anyway if that makes sense and then we’re simply working through China molest 10 on the rights to second holes for regional history from signed on as we were driving to me when I’m told we’re going to focus on his not bending forward since a lot of people will do but instead of going to states whole focus on squeezing about pushing your hips Ford’s the disposition not disposition a simple queue for this whole exercise to get a position right it’s different stone tool and then he’ll. To open it he writes you’re in the wrong decision okay so tell me so I am moving to the next exercise which again is all about Continentals sold fuel cards only to use either war or in this case will squat rack to give us a little bit of something to push against we’re going back into the position which would be similar to our call stretch so we’re here and then pushing down one many of the issue the hill the hill what if we 30 seconds of this just back and forth left and right one second on each now you may recognize this so use this exercise in one video so a couple weeks ago which was all about warming up those calls Americans in particular a little link about one down in the description okay so this next exercise is great particularly for those who are pretty stiff for your lower back and hips now with this is that is you don’t flying service 0 miles an hour straight away thank you for joining the build up we’re going to work from a point where we just joking gently on the spot today and start driving the knee across the midline Mister Jordan may cross the midline how we to twist your torso the other one so we’re going to be.
Yeah, I’m. On the opposite side. So I simply worked for 20. Driving driving driving left right and then Russell lest you feel as you start to draw the near frost remember the stretcher now something hit I’m as we’re looking around the other way who really starting to unload rotation through the torso 20 first the move on in Cemex exercise so mixed up we have like swings again you won’t use the wall for this but eventually we get away from the wall I’m using this as a balance and control exercises well let’s begin with using the wall is absolutely fine he gently told the belly button and start to engage your core focus on controlling this had compounded region I’m from here it was gently to swing back and forth back and forth through the outside let friends of the war. With the swings as you see with me our starting point along the building building building as doing surveys allow yourself to feel hamstring stretch of the friends of the movement and then as you reach back you can burn she should feel hosted plexus a little bit of a stretch as well simply working for 10 swings back and forth on each side and then we can move us into song to song swings now with the side to side streets you can do that using a game as a not for love this or war and again we’re working very gently, to begin with especially if you know you have points hunt I don’t this so in a fine muscles.
From here again checking across and then opening ounce individual call during the Palestinian. When he works with a range of motion feels comfortable televised only so if I’m gonna finish off very gently with some **** so from here pushing hands for the C. about backing down remember it’s also known as an inference. And don’t go. NET the need to maintain good form. Also televised the warm heart rate should be increased body temperature increase but most importantly we start engaging some of the reporting muscles or anybody now if you’ve been told do you need to work on new groups and gaze upon muscles checker believes artificial one posted right over here several weeks ago that should be great for your particular phone was helpful don’t forget subscribe is on here to help you in strong running very very messy in the morning Syria by now.
