EXERCISE OF THE WEEK: Side Steps and Monster Walk
Today marks the final day of our clamshell progressions! The final clamshell modification incorporates the muscles worked by the original clamshell while incorporating movement and a maintained squat. This is a great exercise for lower extremity strength as well as core/back strengthening. Side steps and monster walks are very versatile and can be used for anyone from a young athlete to a pregnant woman to an older adult that would like to improve their balance!
Instructions:
Side Steps – Place a resistance loop band directly above the knees. Sit the bottom down and bend the knees to find a squat position. Maintain this squat position as you step one leg out to the side then slowly bring your opposite leg to meet the first leg. Make sure core stays engaged and toes stay pointed forward. Take 10 steps to the right while maintaining your squat position, then repeat moving toward the left.
Monster Walks – Keep the resistance loop directly above the knees. Find your squat position and step forward pushing your knee out into the band. Take 10-20 wide steps forward then repeat walking backwards. Make sure core stays engaged and toes remain pointed forward throughout the exercise.
Try out the Side Steps and Monster Walks this weekend and let us know how it goes!