Swiss Ball Glute Curls a. Lie on your back with your feet on the top of a swiss ball. b. Press your feet into the ball and lift your hips off the fl oor. Your shoulders, hips and feet should form a straight line (On pg. 55) c. Bring your feet towards your buttocks by contracting your glutes and hamstrings. Knees should fl ex to 90 degrees. d. Hold for 1-2 seconds, repeat 8-20 reps, 2-3 sets. e. Lower hips to the fl oor. f. If this exercise is too easy, you can try it with just one leg at a time.
Side Bridge a. Lie on your right side with your elbow directly beneath your shoul- der and your legs stacked. Your hips should be on the fl oor in the start position. b. Contract your abdominals and lift your hips off the fl oor until your shoulders, hips and feet form a straight line. c. Hold for 1-2 seconds. d. Lower and repeat for 8-12 repetitions, 2-3 sets. e. Repeat on your left side. f. An alternate way to perform this exercise is to lift and hold for 30- 60 seconds, 2-3 repetitions each side.
Side Plank With Top Leg Abducted a. Lie on your right side with your elbow directly beneath your shoul- der and your legs stacked. b. Contract your abdominals and lift your hips off the fl oor until your shoulders, hips and feet form a straight line. c. Lift your left leg 6 to 12 inches and hold 1-2 seconds. d. Lower and repeat for 8-12 repetitions, 2-3 sets. e. Repeat on your right side.
Single Leg Dead Lift a. This exercise can be performed with or without weights. b. Hold a comfortable weight in each hand and stand on right leg. c. Keeping your back straight, lift your left leg and lean forward until your body is almost parallel to the fl oor. d. Return to the starting position. e. Do 8-20 reps, 2-3 sets and then repeat on the left leg.
Side Stepping With A Band - With A Squat a. Place an exercise band around your ankles with your feet hip width apart. b. Sit back into a half squat. c. Step out to your right, pulling the resistance band tight. d. Bring your left foot towards your right. e. Repeat 8 to 20 times, and then repeat to your left. Perform 2 more sets. Side Stepping With A Band - Without A Squat a. Place an exercise band around your knees or ankles. Feet should be about 2 inches apart. b. Side-step to your right, bringing your feet apart , and then bring your left foot towards your right. c. Repeat 8 to 20 times, and then repeat to your left. Perform 2 more sets.
Clam With A Band a. Lie with your hips and knees in the 90/90 position with feet against the wall. b. Place an exercise band around your knees. c. Drive both feet into the wall. d. Externally rotate one leg and then the other. e. Perform 8-20 repetitions, 2-3 sets.
56 USA Shooting News | March 2014
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