We all try our best to be healthy, but nobody’s perfect. We miss workouts, we eat pizza, and enjoy a drink here and there. And while I am a huge advocate of living a balanced life, today we are going to focus more on the Healthy side of the Healthyish Brand equation.
We asked Sports Physical Therapist, Lindsay Winninger, to give us 5 Healthyish Brand exercises that can be done from home or in the office to help keep on track. 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!
Standing with good posture and hands on your hips. Lift your leg out to 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.
Reccomendation 2 sets of 15 reps in each direction out to the side, diagonally back, and straight back.
2. Single leg Hamstring RDL
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.
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 your 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.
Laying on your back with your knees bent and weight on your heels, squeeze your glutes and lift hips up. Hold for 3 seconds and return to starting position. If you are performing a single leg bridge maintain hips in neutral 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.
Place one leg back on bench or chair. Place the other leg out in front so that your knee falls behind your toe. Drop straight down to 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. I find it really hard to make it to the gym 3-4 days a week so having these tools in my back pocket is always really helpful. These exercises will also help reenergize you. So if you are feeling groggy at your desk, start doing a few of these and you will be able to power through the rest of your day.
With love, Sarah and Lindsay!
Author: Sarah Thomas-Drawbaugh
Welcome to Healthyish! I am so glad you’re here.
Together we will reinvent classic recipes and make them Healthyish.
Which means they’ll include light, healthy and clean ingredients that your body will crave (with the occasional ISH). I will also be sharing some fitness and self-care tips for beginners.
So, let’s get started!