Isometric Workout – Try to hold each pose 30 seconds
Wall or Door Frame Press
Overhead Wall or Door Frame Press
Squat & Hold (Hip Width)
Calf Raise Hold
Forearm Plank (or Knee-down)
Left Side Forearm Plank – (Modified: Feet can be Stacked, Staggered, or Lower Leg can be Down, Progression Option: Lift Upper Leg)
Right Side Forearm Plank
Glute Bridge Hold
Reverse Plank or Table Top (Fingers Pointed towards Toes)
Inward Press – Hands against each other right in front of chest and Squeeze inward
Wall T Hold – Back against wall, Arms at a T at shoulder height or slightly lower and press forearms into the wall
Wall Sit
Left Seated Leg Raise (From a Chair, Raise Leg and squeeze Quadricep)
Right Seated Leg Raise
Left Leg Raised – Warrior 3/Stork Pose – Arms can be in Airplane, at Heart center, straight out to sides in a T, or straight out in front
Right Leg Raised – Warrior 3/Stork Pose
Plank Pose (Modification: Knee Down Plank)
Left Arm Curl with Resistance (Left Arm in Bicep Curl position, Right hand on top of Left hand, Try to do a Bicep Curl with Left arm but provide resistance with Right)
Right Arm Curl with Resistance
Superman Hold (Modification – Only Lift Upper or Lower body NOT both, Can also have arms in a “W†vs straight out in front
Sumo Squat Hold
Beast Hold
Floor Assisted L Sit – Legs out straight, arms by your side, drive through with your hands and lift your butt off the floor with heels on the ground (Advanced: Bend knees and raise entire body)
V Sit Hold (Modification 1 Leg)
Left Side Plank: Feet can be stacked, staggered, or bottom leg can be down Optional Leg Lift
Right Side Plank
Left Hamstring Curl with Chair – stand about 1 foot away from wall facing away from the wall – Have your heel against the wall and press in & up without moving your leg
Right Hamstring Curl with Chair
Left Static Lunge (Knee directly above ankle)
Right Static Lunge
Pike Press or Push Up Chattarangua Hold
Supine Leg Lift (On back, legs straight, feet lift and hover
Hollow Hold (Same as above but Arms are Extended by ears and Upper Body raises as well)
Wide Leg Plank or Wide Leg Forearm Plank Left Arm Raised
Wide Leg Plank or Wide Leg Forearm Plank Right Arm Raised