Alternate knee to elbow
Slight bend in elbows, then use core only, not arms.
2-3 sets 4-8 reps
-This is a combo. -It works core strength and ab strength at the same time.
-Same side reps, then change hand position for other side. -Top hand same as side working. -Feel smooth transfer of force from foot to bar.
2-3 sets 4-6 reps
Use a hand roller or use a barbell.
Keep the movement out and back slow and controlled.
2 sets 5-10 reps
Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core.
2 sets 4-8 reps
Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core. Make a strong 45degree shape with the path of the feet.
Keep a BIG split between legs and continuously switch.
2 sets 8-20sec
Keep a BIG split between legs and hold before switching.
2 sets 5-15 reps total
Keep movement slow and controlled. Push bar out to your limit then chase feet up. Repeat.
2-3 sets 4-6 pushes
2 sets 2-5 each side
BB or Roller
Keep movement slow and controlled.
2 sets 2-5 reps
2 sets 3-6 each direction
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