BOSU BICYCLES
February 8th, 2010
This move hits your core and obliques in one rhythmic movement
- Lie with a Bosu ball under your hips, your knees bent and your hands by your temples.
- Curl up into a crunch, twisting your torso to the right.
- At the same time, lift your right knee and touch it to your left elbow while straightening your left leg
- Go back to the start and repeat the action on the opposite side
JACKKNIFE V2
February 8th, 2010
Compulsive Knife Use – A classic no-kit exercise that targets both the upper and lowers abs.
You can view the original Jackknife stretch.. this version is upgraded, sleeker, sharper and better in several ways..
- Lie on your back with your arms and less held just off the floor
- Bring your arms and legs up, keeping them straight, to meet above your stomach.
- Lower yourself back to the starting point slowly.. to avoid any injury.. and make sure you keep your arms and legs straight.
GYM BALL AND CRUNCH TWIST v1
February 8th, 2010
V1 – Vertical Speed 1
The crunch twist targets your upper abs and obliques, while the unstable surface gives your car an extra workout.
- Lie back back as far as you can with the ball under your lower back
- Curl your shoulders up and twist your torso to one side.
- Lower slowly to start and repeat to other side
THE AB STRETCHER
February 8th, 2010
AB STRETCHER..
Using a gym ball allows you to stretch your abs more than stretching on floor would. With the ball underneath your lower back, relax your abs and stretch your arms out over your head. Gradually increase the pressure on the muscle for 15-30 seconds without bouncing. This is an incredible move and you feel results immediately. We recommend a slow start and finish – do not rush yourself back up as you can risk an injury pull – bring yourself off the ball slowly and return to full standing posture.
LUNGE JUMP = LUNGE LEAP
December 2nd, 2009
This will train your body for all the most useful abilities on the sports field: balance, stability, speed and power. So if your after becoming the best footballer with all round technical ability, speed and power – this is a great stretch for all field sports. Lunge jumps work the glutes, quads, hamstrings and – if you do them for more than a minute – your cardiovascular system.
Begin sitting in a lunge position, jump up by swapping your legs over in mid-air. Land in the lunge position, absorb the impact, then launch to the next one. So jump, swap your legs, land back in the lunge position and then jump again and switch over.
ONE-LEG DEADLIFT
November 30th, 2009
Fantastic for improving lower body strength, stamina and balance. It also recruits the lower back muscles and forces your core to work overtime to keep you stable. You begin with standing on one leg with hands by your side and now making sure you are keeping your back straight, lean forward from the hips – not your waist – the hips – until you feel a stretch in your hamstrings, then straighten up again. You will feel the results as you stop your reps and relax. Its great overtime on your core.
T PRESS-UP
November 24th, 2009
This will strengthen your major muscle groups and your bodies joints, specifically the shoulder girdle, the internal and external obliques and the deeper muscles of your back and core, as well as your pecs. To start, position yourself in the position below, starting with your strongest arm first so you can get used to the exercise. At the top of the press-up, push up powerfully and twist your body to the side, but keep it in a straight line. Raise one arm overhead, then return to the start.
SIDE PLAN STAR
November 10th, 2009
This will work your abs and obliques and like few other moves, so size, strength and functional gains will follow. For good measure it also tests and puts your shoulder in stabilising zone – testing and increase your shoulder strength and muscle. Start with in a side lank position like the illustration below, simultaneously raise your top arm and leg, hold for as long as possible – just don’t let your hips sag.
HANDSTAND PRESS-UP
November 10th, 2009
The ultimate bodyweight move for building strength. The chest, shoulders and triceps are the biggest beneficiaries, but the core and back both contribute greatly to each rep to prevent you taking a tumble. OK. To begin with, rest your feet against a wall, get into a handstand position, slowly start lowering your body by bending your elbows out to the side, then straighten your arms up to lift yourself back up. Ultimate handstand!
JACKKNIFE – AKA BLADE
November 10th, 2009
This work every single layer of your abdominal muscles. Maintaining a strict form – keeping your hips and spine in a one way complete position during the movement – is tough, but will result in a great-looking and very, very, high functional core. Start with both the arms and legs fully stretched. Contract your abs to raise your hands feet to meet above your stomach – “slish, slish” very deep cutter.
9MM SILENCE PISTOLS
November 10th, 2009
9mm Silence Pistols. Pistols are hard to begin with. Pistols require great effort from the core to keep your back straight while lowering yourself into a deeper squat. They work the inner and stabilising parts of your glutes (Gluteus maximus), your quads and your abs and your flexors – and they also improve your balance and training discipline. Hold your hands in front of your for balance, start sinking down to 90° – until you knee is bent, keep your front leg straight as much as you can.
THE BUTTERFLY STRETCH
March 9th, 2009
Sit on your floor and with your legs bent yoga style (gold smiling Buddha) making sure the soles of your feet are pressed together. The further further your feet are away from the body, the easier the exercise will be. Using your elbows try and gently press your knees towards the floor. Do this slowly – trying not to jerk your knees towards the floor – this will cause an injury which will stop you floating and stinging for a long time. Now lean your upper body and forward and meet your feet and making sure you meet your back as straight as possible. You should make sure you feel a stretch in your inner thighs. Hold for 10 seconds – excluding holding your breath – do not hold your breath.
THE LYING LEG PULL
March 9th, 2009
Lie on your back and raise leg, slightly bending them, over towards your head. Wrap your arms under your thighs, clapping your hands together so you can maintain control Pull your knees as close to your chest as they will comfortably go. This stretches your lower back. Keeping your knees close to your chest, extend your legs over your head. This extends your legs over your head. This extends the stretch to include your hamstrings and bum. Hold for 10 seconds and then return to the starting position.
THE SHOULDER STRETCH
March 9th, 2009
Put your shoulders to your sides, start with your legs shoulder apart and with your chest out. Place your right arm overhead, bend your elbow and raise your right hand behind your neck just between your shoulder blades. Keep your left hand at your side and now raise your left arm and use your hand to gently pull on your right elbow, edging it towards the centre of your body and further behind your head. Hold for 10 seconds, but don’t hold your breath. Repeat on the other side.
THE SPINAL TWIST
March 9th, 2009
Place your hands on both sides of a door frame at shoulder height. Move your feet shoulder wide and bend your knees. Look straight ahead and focus – keep your focus straight ahead while you move. Lean forward until you can feel the stretch in both your upper chest and your shoulder muscles. Pause for 10 seconds and do not hold your breath. Now to focus on your chest and should muscles simply raise your hands to chin height.
