Day
16
Perform each exercise for 30
seconds resting 15 seconds. Once you finished
your first set rest for 1-2 min and repeat for a total of 3 sets.
Side Plank
Star - To get explosive from the core, start in a side plank
position with the planted elbow directly beneath the shoulder and both legs
stacked. Now, keeping the core muscles tight, raise the top leg as high as
possible to form a star position. Return the leg back down and repeat on the
same side.
Lunge
Jumps - Remember the running man? Begin in a lunge and jump up as
high as possible while simultaneously switching the lunge stance in mid-air.
Land with the opposite foot forward and then jump again. Think height, not
speed. This one is all about generating vertical power.
Pushups
on Toes or Pushups
on Knees - When down on the
ground, set your hands at a distance that is slightly wider than shoulder-width
apart. Your feet should be set up in a way that feels right and comfortable to
you. Think of your body as one giant straight line. Your head should be looking
slightly ahead of you, not straight down. At the top of your push up, your arms
should be straight and supporting your weight. Steadily lower yourself until
your elbows are at a 90 degree angle or smaller.
Tuck Jumps
- Stand
with feet shoulder-width apart, crouch down just a bit, and then spring up into
the highest jump possible. Quickly tuck the knees to the chest and then extend
them down to land softly on the toes. Immediately jump back up—there's no time
to rest during this one.
Plank to Push-up - Start in a plank position on your forearms with your feet shoulder width
apart and your lower back flat. Press your body up to a push-up position and
then lower yourself back down into the plank. Since these are timed sets
alternate sides for the recommended duration.
*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider.
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