Ankle Flicks With Gliders

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Move Targets: Hamstrings and Quads


Step 1: Start in standard plank position with your feet on your gliders, about 6 to 8 inches apart, and your hands holding your weight under your shoulders. Let the shoulder blades pull apart slightly so you're not sagging into them. Push back through your heels.


Step 2: Without moving any other body part, take one foot and point it as shown. The top of your foot should now be facing the floor. This contraction will be felt in the back of the legs – the hamstrings. As you reverse the movement, you'll use your quads to pull the foot back to the starting position.


Modification: Drop to one knee and keep the other extended as you repeat for several reps, then switch sides.

Real Mom Model: Jean Sherfick Top: Teardrop Cami in Bright Blue Bottom: Affinity Black Yoga Leggings

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