Decline Plank Knee Drives
Crab Dib Reaches
Split Squats (Do Each Side)
Single Leg Sit to Hop (Do Each Side)
Incline T Planks
Circuit: complete each move for 45 seconds with 15 seconds rest (3-4 times)
THE MOVE: DECLINE PLANK KNEE DRIVES
How to: Place toes on the chair, hands on the floor in a decline plank position. Drive the sameside knee to elbow, alternating sides.
THE MOVE: CRAB DIB REACHES
How to: Place hands on the chair, fingertips facing forward or slightly angled out. Bend elbows to 90 degrees in a tricep dipposition, press the body up whilelifting opposite hand to foot. Alternate tricep dip to crab reach on each side.
THE MOVE: SPLIT SQUATS (DO EACH SIDE)
How to: Stand in front of the chair and place one foot on the bench. Bend both knees in a lunge position, bringing your body slightly angled forward over the front thigh. Repeat on the other side.
THE MOVE: SINGLE LEG SIT TO HOP (DO EACH SIDE)
How to: Sit on the chair with one foot lifted. From a seated position, stand up on one leg and hop. Stabilize before returning tostarting position sitting on the chair. Complete 45 seconds before doing the other side. Note: if it is too challenging to do the hop, just sit to stand. Foradditional regression,placethe foot thatwould be lifted slightly on the floor.
THE MOVE: INCLINE T PLANKS
How to: Place hands on the chair and walk feet back into an incline plank position. Rotate feet to the right as you lift the right arm up, making a“T” with your body. Return to the incline plankposition and continue to rotate feet each direction in the T plank.