Week 14: Friday Another great combination of strength and balance exercise with stretching – the crab flips. As you’ve performed a warm-up and the previous exercises of W13, sit down with your hands on the floor behind your hips. The legs are bent in knees, the feet firmly leaned against the floor. Raise your hips simultaneously raising one of your arms and flip as if you were trying to get to the bridge position. Hold for a second and go back down BUT try to keep those glutes off the floor all the time supporting your body on the hands and feet only. Change the hand on the floor, and flip to the other side. Keep going alternating sides for 30 seconds, take a break and repeat. A great tutorial by FitnessMagazine – many thanks for this one! youtube/watch?v=fZSrntsV3cE *TO DO TODAY* 1. Warm-up 3 min. 2. Dynamic stretching 3 min. 3. SKATER SPRAWLS 2 x 30 sec. 4. rest 15 sec. 5. RAISED LEG CRUNCH 4 x 30 sec. 6. rest 15 sec. 7. PIKE PUSH-UP 2 x 30 sec. 8. rest 15 sec. 9. V ROLL-UPS 2 x 30 sec. 10. rest 15 sec. 11. CRAB FLIPS 2 x 30 sec. Did you managed to keep those hips off the floor all the time? Brag about it if you did, cause it’s not easy at all! All the exercises with videos for the todays workout routine also on our blog bit.ly/1bfMv71
Posted on: Fri, 12 Dec 2014 15:07:00 +0000
Trending Topics
Recently Viewed Topics
© 2015