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TODAY YOU HAVE TWO WORKOUTS. FIRST IS A 15 MINUTE STRENGTH ROUTINE AT LEVEL 1 INTENSITY. This week, add 5 reps to each exercise for a total of 25 (do 15 leg raises, and 15 pull-ups or 30 sec. bar hang). Keep doing 2 sets and remember to focus on having perfect form. YOUR SECOND WORKOUT IS TO DO A 15 MINUTE STRETCHING ROUTINE. Use the additional time to add 2 new stretches to your routine, hip flexor and hip abductor, holding each stretch at least 30 seconds. Use your stretching time to practice paying attention to what you are doing. Don't think about other things while you stretch, focus on how you feel, your breathing, relaxing into each stretch. As your focus improves you can begin to pay better attention while you are doing your other activities, the result being better workouts. HIP FLEXOR: Kneel on one knee with the other leg placed in front of you with your foot flat on the floor and your thigh parallel to the floor. Move the other knee so that it is behind your hips. Keeping your upper body upright, place your hands on your hips and push the trailing leg toward the floor. HIP ABDUCTOR: Sit on the floor, legs extended out in front of you, cross your L foot over your R and place your L foot flat on the floor with the L heel at about the R knee. Reach over your L leg with your R arm and place your R elbow on the outside of your L knee. Exhale and look over your L shoulder while turning your trunk and pushing back on your knee with your R. elbow.
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