Slow and Controlled

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Equipment:  mat, resistance bands, bungee cords.

Workout:
 

3 sets: 45 secs on: 15 secs off

1. Worlds Greatest stretch

2. Bungee Pulls

3. Backwards Bungee Pulls

4. Squat Walks Forward

5. Squat Walks Backward

6. Squat Walks Lateral


World's Greatest Stretch: Lunge forward and set your hands down in a plank position. Rotate your arm (same side as the leg that you lunged with) up to the sky. Bring your elbow down to the mat. As you stand back up, stretch your hamstrings in a split position, sliding backward. You should feel a pul behind your knees and quads. 

Bungee Pulls: Loop your bungee cord around a pole or tree. Step back until you feel that you are being lightly pulled forward by the cord. Bend your knees at 45 deg. and pull the cord to the side of your body. Hold. Alternate arms. 

Backward Bungee Pulls : Same as Bungee Pulls, but you turn away from the pole and extend with your triceps. 

Squat Walks: Place your resistance band above your knees. (you can place the band under the knees for a modification) Squat and sit into your hips. Start walking forward, backward, or laterally while opening and closing your legs. 

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