Ankles, Balance & Stability
- Toe raises – 30 slow up and down (all 3 ways)
- Hop-hop holds – 5 each side
- One leg balances – hold 30 seconds
- Squats – 50 reps
- One leg squats – leg in front, side, back (15 each)
- Squat jumps – 50
- Rope jumping – 100-200 reps
- Squat to toes – 25 reps
- Football grapevine runs
- Over and back on a line and side jumps
Core Conditioning
- Butt-ups – 50 reps
- Around the worlds – 30 each side
- Shotguns – 50 reps
- V-ups – 25 reps
- Supermans – 50 reps (twist also)
- Hamstring bent leg, one leg, straight – 30 reps
- Prone hold – 60 seconds
- Side plank – 30 seconds
- Quick kicks – 50 reps
- Ski exercise and windshield wipers – 25 each
- Reverse sit-ups – hang over bed
Arms, Upper Body, and Weights (1-3 lbs.)
- Push-ups – arms in, out, regular, diamond
- Bicep curls w/ weights or theraband
- Tricep lifts w/ weights or theraband
- Straight up lifts w/ weights or theraband
- Flies w/ weights
- Tricep dips
- Circles w/ water bottles or similar objects
- Pike up handstands – 20 reps
- Diagonal lifts w/ weights (woodchoppers)
- Lifts (hang over edge of bed corner) – 1 lb. weights w/ thumbs up and down (lift diagonally)
*Please choose 2-3 out of each of the following groups. do these exercises once a day or at least every other day.