#TWO
ELEVATED
PUSH-UPS
A Position your hands on the
bench, shoulder width apart,
hands stacked below shoulders.
Maintain a straight line, from
head to feet, toes tucked under
fee. f required, you can bend
your knees and rest them on the
ground, still maintaining straight
line from head to knees, tucking
hips under. B Bend both elbows
simultaneously, lowering your
chest to the bench and then push
through your hands to bring
yourself to starting position.
B: 8-10 REPS I: 10-12 REPS A: 12-15 REPS
#THREE
STEP-UP,
LUNGE BACK
A Start by standing, facing the
bench. Step your right foot up,
onto the bench, straightening your
right leg while lifting your left
leg up and back, squee ing your
glutes. B Lower your left leg back
to the ground, lift your right foot
off the bench, bringing it down
to the ground and stepping it
behind you into a reverse lunge,
bending both knees. Return back
to starting position. Repeat with
the left foot.
B: 8-10 REPS
I: 10-12 REPS
A: 12-15 REPS
B: HOLD FOR 15s I: HOLD FOR 30s A: HOLD FOR 45s
#FOUR
ELEVATED
SIDE PLANK
Lying perpendicular to the
bench, on your right hand side,
place your right foot onto the
bench, stacking your left on top.
Elevate your body by placing
your right hand on ground,
bringing your arm to a full extension, keeping your hand directly
in line with your shoulder, maintaining a straight line from head
to feet. Hold this position for
the length of time indicated.
Repeat on left hand side.
fredi spring 2016 •
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