Exercise Classification: Advanced
Categories
Month: March 2022
Categories
Shoulder Tap
Shoulder Tap (Exercise Classification: Intermediate)
Equipment: none
-Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
-Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
-Alternate between left and right arms tapping the opposite shoulder
-Repeat 10 times
Exercise Classification: Advanced
Categories
Seated Strict Press
Seated Strict Press (Exercise Classification: Intermediate)
Equipment: Dumbbells, or something of similar weight such as soup cans
Begin by sitting on the ground with your legs out in front of you.
Modification: If sitting with legs straight out in front causes low blood pressure, bend knees and place feet flat on ground or sit with legs crossed
-Grab two dumbbells and make a goalpost shape with your arms
-Slow and controlled push the weights overhead until they reach the top
Modification: Turn palms to face each other if pressing overhead with hands facing forward is uncomfortable
-Carefully lower back down to the goalpost position
-Repeat 10 times
Categories
Reverse Lunge
Seated Strict Press (Exercise Classification: Intermediate)
Equipment: none
-Standing shoulder width apart, step one leg behind you while at the same time bending your knees
-Go down as far as feels comfortable without your back knee touching the ground
-Keep the knee of your front leg behind your toe when bending
-Step the back leg back up front to the other leg
-Repeat 10 times
Seated Strict Press (Exercise Classification: Advanced)
Equipment: none
-Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart
-Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor
-Push up off the ground and straighten your arms until your back in starting position
-Repeat 10 times
Exercise Classification: Beginner
Exercise Classification: Intermediate
Categories
Pallof Press
Pallof Press (Exercise Classification: Intermediate)
Equipment: Band-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
-Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
-Hold the band your chest with bent arms
-Slowly extend your arms straight in front of you while keeping hands together and around the band
-Bend your arms back to your chest slowly and with control
-Repeat 10 times
Pallof Press with Step (Exercise Classification: Intermediate)
Equipment: Band-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
-Hold the band at your chest with bent arms
-Slowly extend your arms straight in front of you while keeping hands together and around the band
-While extending your arm step the leg opposite to the band side out to the front, side, and behind you. Alternate each time.
-Bend your arms back to your chest slowly and with control
-Repeat 10 times