Written by RockMaster on . Posted in Exercises
What it works:
Legs and Hips
Why do it:
Increases strength in the legs and hips; improves mobility in the hips and ankles; great for conditioning.
Key Points to Remember:
- Squat all the way down so that your thighs are on your calves
- As you take a step forward one leg the other leg is lowering its knee to the ground
- Keep your torso upright as you are doing the duck walk
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Written by RockMaster on . Posted in Exercises
What it works:
Arms and Core
Why do it:
Increases strength in the arms and core; great for conditioning.
Key Points to Remember:
- Keep low to the ground your body should be hovering over it
- Make small steps with your hands as you use your feet to help move you forward
- You can forward or backward when going backward push the ground away with your hands
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Written by RockMaster on . Posted in Exercises
What it works:
Triceps and Core
Why do it:
Increases strength in the triceps and core; improves mobility in the wrists and shoulders; great for conditioning.
Key Points to Remember:
- When you crab forward reach with your feet and push the ground away with your hands
- When you crab backward push the ground away with your feet and reach back with your hands
- Keep your hips ups and don’t let them touch the ground
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Arms, and Core
Why do it:
Increases strength in the chest and core; improves stamina.
Key Points to Remember:
- Find 4 chairs or some objects of equal height, you will place a hand and foot on each object
- Since you are up off the ground you are able to go deeper than normal
- Space the chairs out so that you are in a straight line when doing the push-ups
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Arms, and Core
Why do it:
Increases strength in the chest and core; improves mobility in the hips and back; increases stamina.
Key Points to Remember:
- After the push up bring your knee up to your chest and twist it to your opposite elbow
- Round your back when you bring your knee up, it will allow you to get it closer to your body and elbow
- If you can touch your elbow with your knee great if not try and get it as close as possible
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Wrists, and Core
Why do it:
Increases strength in the chest and wrists; increases stamina.
Key Points to Remember:
- Spread your fingers apart and press them into the ground
- Keep your fingers fully extended don’t allow the joints in the fingers to bend
- Go slow and keep tension throughout your body this is not a fast movement
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Wrists, and Core
Why do it:
Increases power in the chest and arms; improves wrist strength; increases stamina.
Key Points to Remember:
- Keep your hand’s shoulder-width apart and close to your stomach, keep a wide stance with your feet
- Bend your arms just enough so that you can launch yourself into the air
- Once in the air claps your hands and then return your hands back to the same position on the ground
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Wrists, and Core
Why do it:
Increases power in the chest and arms; improves wrist strength; increases stamina.
Key Points to Remember:
- Keep hands shoulder-width apart and closer to your stomach, keep a wide stance with your feet
- You don’t need to lower all the way to the ground you just need enough bend in the arms to propel you up
- Don’t worry about how high you go you are just trying to get space between you and the ground
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Triceps, and Core
Why do it:
Increases strength in the chest, arms, and core; great for conditioning.
Key Points to Remember:
- Place one on a ball, kettlebell, or any object. Place the other hand on the floor
- Lower down keeping most of your weight on the arm that is placed on the object
- You can do one side then the other or you can alternate sides and even add in some plyometrics
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Triceps, and Core
Why do it:
Increases strength in the chest, arms, and core; improves stamina.
Key Points to Remember:
- Drop one elbow at a time to the ground, then pick up your elbow and place your hand on the ground
- Once both arms are straightened out go into a push-up
- Alternate sides on which elbow you come down with and which hand you plant on the ground
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