| Step 5 - Swiss-ball jackknife |
| Repetitions: 4-6; Tempo: 222 |
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» Get into a push-up position--your hands set slightly wider than, and in line with, your shoulders--but instead of placing your feet on the floor, rest your shins on a Swiss ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. |
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» Roll the Swiss ball toward your chest by raising your hips as high as you can and rounding your back as you pull the ball forward with your feet.
» Pause, then return the ball to the starting position by lowering your hips and rolling it backward. |
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| Sets: 2; Repetitions: 1 Tempo: 1-120-1 Rest: 60 seconds between sets |
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» Lie on the floor on your chest, your legs straight and your arms placed next to your hips. |
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» Squeeze your shoulder blades together as you lift your chest, shoulders, and arms--rotating your palms out so your thumbs point up--as high as possible. (Keep your feet and legs on the floor.)
» Try to hold that position for two minutes. That's one set. (Breathe normally for the entire set.) |
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