1. Wall-Assisted Bridges (40 seconds)
Lay on your back and place your feet on the wall, with your knees over your hips, so that your knees are bent and your calves are just about parallel to the floor, with your feet slightly higher than your knees. Press into the wall with your feet and lift your hips up into a bridge position. Drop the hips back down. Repeat.
2. Wall Marches with Straight Legs (40 seconds)
From a wall-assisted bridge, walk your feet up the wall until your knees are straight, tucking your tailbone under. Lift the left leg off the wall and sweep it up towards your head. Return the left leg to the wall, then repeat with the right leg. Continue to alternate.
3. Wall Squat with Arm Lifts (1 Minute)
Standing straight and uptight, press your back into the wall. Walk your feet out in front of you. Slide your back down the wall so you come into a wall squat with your knees bent and your ankles under your knees. Think about digging your heels down and pushing the floor away with your feet, so that your leg muscles fire. Starting with your straight arms against the wall with your palms facing the wall, lift them out in front of you and up overhead, then reverse and repeat.
4. Wall Squat with Heel Raises (1 minute)
From a wall squat, lift your left heel and then lower it back to the floor. Repeat on the right side. Continue to alternate.
5. Wall Squat with Cactus Arms (1 minute)
Come into a wall squat. Sweep your arms in front of you and bend your elbows at a 90-degree angle, with your palms facing each other. With bent elbows, move the arms back so that your forearms and outer hands tap the wall. Bring the arms back in and repeat.
6. Wall Lunge Pulses (30 seconds per side)
Stand upright with your back facing the wall. Take a big step forward with your left leg. Shift your weight to your left leg. As you bend the left leg, lift a bent right leg up behind you toward the wall, and place the right foot on the wall, about in line with your hips. Place your hands on your hips. Pulse the left leg, bending a little deeper, and then returning to the starting bend. Repeat on the other side.
7. Pec Stretch (30 seconds)
Stand upright facing the wall. Lift your right arm to about shoulder height, bending your elbow and press your right hand into the wall. While pressing with your right hand, twist your body to the left so that you feel a stretch in the pec and shoulders. Repeat on the other side.
Yay! You are all done🏋️👏