Situps with Abmat

by admin

  • Lay down on the floor or on a matt with ab mat supporting your lumbar spine, bend your knees until your feet are flat on the floor and anchor your feet under some dumbbells (optional).
  • Sit up off the floor without lifting your feet or butt off the ground.
  • At the top of the sit-up your back should be vertical and your eyes forward.
  • Lower your body down slowly until you are laying flat and repeat.

Jumping Dips

by admin

This movement requires rings.  You can buy rings and hang them from a tree in your back yard, or from a jungle gym at a local park.

  • Grip the rings and jump up.
  • Bring your elbows up to be parallel with your shoulders.
  • Slowly lower yourself back to the ground and repeat.

Hollow Rocks

by admin

  • Lie on the ground
  • Lift your head and if possible, your shoulders like you are beginning a crunch.
  • Pull your knees into your chest. Your lower back should press into the floor.
  • Now you are in a ball-like position, roll back and forth with as much control as possible.
  • If this is easy, extend your legs outward, holding the crunch position with your shoulders.
  • Rock back and forth with your legs out with as much control as possible.
  • If this isn’t too hard, then extend your arms outward and continue to roll back and forth.  Always keep your lower back flat against the ground when rolling down and your head and shoulders in the crunch position.

Wall Ball

by admin

  • Begin the movement at the bottom of a squat position with a wall-ball held at your chest in the rack position.
  • Drive upwards out of the squat and jump the wall-ball upwards towards your target using your arms to guide the ball accurately.
  • Catch the wall-ball off the bounce by absorbing the ball to your chest with your arms and begin to descend into your squat.
  • Squat with the wall-ball until you reach your beginning position and repeat.

Squat to Box

by admin

  • Feet shoulder width apart with toes pointed slightly outwards.
  • Initiate squat by sticking your butt back.
  • Keep your chest up and maintain a tight low back.
  • Squat to the ball making sure your knees stay over your toes and most of your body weight is in your heels.
  • Drive back upwards out of your heels keeping your knees pressed outwards.
  • Return to the top of the squat standing at full extension.