April exercise(s) of the month: Part 4 of our in-home workout!

Last month, as we braved the departure of a very long and brutal winter, we posted exercises that could be combined to create an in-home Kinected workout. For April, we continue the saga with three new exercise videos! Work it out with your thera-band in these exercises, and review part 1, part 2 and part 3.

Exercise 9: The Hundred w/ Thera-band

Set up:
Supine
Thera-band double wrapped around both feet
Hold thera-band in both hands
Pelvis in posterior tilt
Legs in table top

Move:
Inhale: Contract abdominals
Exhale: Flex spine off of mat and extend legs
Inhale: Begin pumping arms
* Inhale for 5 counts exhale for 5 counts
10 repetitions
Modifications:
Maintain legs in tabletop if extending the legs is too challenging
Abduct (open) legs while legs are extended to increase difficulty

Exercise 10: Roll up w/ Thera-band

Set up:
Supine
Thera-band double wrapped around both feet
Legs extended
Hold thera-band in both hands
Pelvis in posterior tilt or neutral spine

Move:
Inhale: Contract abdominals
Exhale: Flex spine off of mat articulating spine off of mat
Inhale: Flex elbows and use thera-band to assist movement
Exhale: Flex forward over knees
Inhale: Articulate into a vertical seated position
Exhale: Articulate through flexion sequentially onto mat
Inhale: Release into the starting supine position

Modification:
Flex just the upper spine of off mat if the full exercise is not available due to strength or flexibility

Exercise 11: Chest expansion w/ Thera-band in a lunge

Set up: Standing in lunge position
Thera-band underneath foot in forward position
Back leg extended
Hold thera-band in both hands
Spine in neutral

Move:
Inhale: Contract abdominals
Exhale: Extend arms (elbows stay straight)
Inhale: Return to starting position

Modification:
Flex and extend elbows to emphasize triceps
Abduct arms wider to emphasize mid back muscles
Hold arms extended for isometric emphasis


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