IT 1 The Rower MRPS

Lay on the ground with your legs flat on the ground and your arms over your head.

Tuck your chin to your chest so your head is 1-2 inches off the ground... tighten your abdominals and press your lower back into the ground.

Sit up and swing your arms forward while simultaneously bending at the hip and knees... at the end of the movement your feet should be flat on the ground and pulled close to the butt and your arms should be parallel to the ground.

Return to the starting position and repeat.

Return to the starting position and repeat.

This movement should be controlled and done in a slow to moderate pace.

Lay on your back with your knees bend and feet flat on the ground... keep your elbows close to the body and your hands in a "praying position" in front of your chest.

Perform a crunch by exhaling and contracting the abdominals... but while in the top position, twist back and forth, touching hands to each side of your body before returning to the down position.

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