We asked Sports Physical Therapist, Lindsay Winninger, to give us 5 Healthyish exercises that can be done from home or in the office to help keep us feeling energized and motivated.
Lindsay works to create personalized exercise routines and injury rehabilitation plans for the young at heart, weekend warriors, and professional athletes. Having been the head PT for the US Women’s Ski Team, and with accolades in rehabbing more than 8 Olympic medalists, multiple athletes in the NFL, NBA, NHL, MLB, and tennis circuits we can’t wait to see what she has in store for us!
So, let’s get started!
1. Standing 3-way leg lifts
If you want serious booty gains this exercise is for you!
Lindsay recommends, standing with good posture with your hands on your hips. Lift your leg out to the side 15 times, diagonally back 15 times, and straight back 15 times. These leg lift variations incorporate fibers of the glute min, glute med, and glute max. Switch legs and repeat leg lifts on opposite leg.
Recommendation 2 sets of 15 reps in each direction out to the side, diagonally back, and straight back.
2. Single leg Hamstring RDL
Lindsay informed us that this next exercise is great for hamstring strength and balance. Standing on one leg with a slight bend and hands on hips, hinge forward at hips bringing your chest over your toes. Return to the starting position by tightening your glute and pulling up through hamstring.
Recommendations 2-3 sets of 10
Squats have never been my favorite exercise. But if done correctly, squats can help you improve your upper and lower body strength.
Lindsay says you should start by standing with your feet shoulder width apart. Squat down keeping your weight on your heels and your chest up. Aim for 70-80 degrees of knee flexion. Lead with your butt, not your knees. Your knees should stay behind your toes as you squat down. To add variations, extend the hold time in the squat position or add pulses. Avoid any back irritation.
Recommendation 3 sets of 12
4. Double and Single leg bridging
Looking for the perfect peach!? Then this exercise is for you.
Lindsay recommends laying on your back with your knees bent and weight on your heels. Squeeze your glutes tightly and lift hips upward. Hold for 3 seconds and return to starting position. If you are performing a single leg bridge maintain hips in a neutral position to prevent any hip drop or rotation. Get those glutes fired up!
Recommendation 3 sets of 10
5. Bulgarian Split Squat
This exercise will make you feel your glutes and quads! So, let’s get to work.
Lindsay said to place one leg behind you on a bench or chair. Place the other leg out in front so that your knee falls behind your toe. Drop straight down into a lunge position. You want 70 degrees of knee flexion on your front leg. Push through your heel to drive back up to the starting position. Maintain good knee alignment and do not let you knee fall inwards.
Recommendation: 2-3 sets of 10
That completes our 5 Healthyish Brand exercises with Lindsay Winninger. As you can see these are fairly simple but they will make a huge impact over time.
Personally, I love exercises that can be done from anywhere and having these tools in my back pocket is always really helpful. These exercises will help reenergize you too. So if you are feeling groggy at your desk, start doing a few of these movements and you will be able to power through the rest of your day.
With love, Sarah and Lindsay!
Author: Sarah Thomas-Drawbaugh
Sarah Thomas-Drawbaugh is a recipe developer, fitness junkie and owner of the Healthyish brand. She loves taking everyday eats and making them Healthyish. Sarah defines being Healthyish as a lifestyle centered around living light, fit and fun with a healthy dose of “ISH” from time to time. Sarah’s work can be seen in Healthy-ish by Bon Appetit and Bon Appetit Magazine (digital). Sarah lives in Vail, Colorado with her husband, Dan and rescue dog, Graci!