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    Build More On The Floor

    Uploaded by

    Čedomir Žarković
    The document provides instructions for a 15-minute bodyweight workout focused on floor exercises to improve athletic performance and strength. The circuit consists of 5 exercises - Crab Toe Touch, Straight-leg Crab Hip Raise, Alligator Lunge, Four-way Bear Crawl, and Elevated Bird Dog Reach - that are performed for 45 seconds each with 1-2 minutes of rest between circuits. Doing this barefoot at home helps engage the hands and feet to boost strength and alignment.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Build More On The Floor

    Uploaded by

    Čedomir Žarković
    96 views1 page
    The document provides instructions for a 15-minute bodyweight workout focused on floor exercises to improve athletic performance and strength. The circuit consists of 5 exercises - Crab Toe Touch, Straight-leg Crab Hip Raise, Alligator Lunge, Four-way Bear Crawl, and Elevated Bird Dog Reach - that are performed for 45 seconds each with 1-2 minutes of rest between circuits. Doing this barefoot at home helps engage the hands and feet to boost strength and alignment.

    Original Description:

    Build More on the Floor

    Original Title

    Build More on the Floor

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    The document provides instructions for a 15-minute bodyweight workout focused on floor exercises to improve athletic performance and strength. The circuit consists of 5 exercises - Crab Toe Touch, Straight-leg Crab Hip Raise, Alligator Lunge, Four-way Bear Crawl, and Elevated Bird Dog Reach - that are performed for 45 seconds each with 1-2 minutes of rest between circuits. Doing this barefoot at home helps engage the hands and feet to boost strength and alignment.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    96 views1 page

    Build More On The Floor

    Uploaded by

    Čedomir Žarković
    The document provides instructions for a 15-minute bodyweight workout focused on floor exercises to improve athletic performance and strength. The circuit consists of 5 exercises - Crab Toe Touch, Straight-leg Crab Hip Raise, Alligator Lunge, Four-way Bear Crawl, and Elevated Bird Dog Reach - that are performed for 45 seconds each with 1-2 minutes of rest between circuits. Doing this barefoot at home helps engage the hands and feet to boost strength and alignment.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    MALEGRAMS

    15-minute workout

    Build More
    on the Floor
    Forget the weIght rack. the key to
    athletIc strength Is at your Feet

    PuSH-uPS aREnT THE Only REaSOn TO HIT THE flOOR


    during your workout. your hands and feet are covered
    with sensors that provide feedback about limb position and
    alignment, says Jeremy Frisch, us weightlifter and owner of
    achieve Performance training. the more you engage your hands
    and feet in ground-based exercises, the greater the boost youll
    see in your athletic performance.

    DO THIS Perform the following exercises as a circuit,


    moving from one to the next with 45 seconds of rest in
    between. Once youve done them all, rest for 1 to 2 minutes.
    repeat the circuit as many times as you can in 15 minutes.
    For best results, do this workout barefoot at home.

    get down on all fours with your hips up and your


    knees bent 90 degrees but only your hands and
    feet touching the floor. raise your right arm and left
    leg until theyre straight and in line with your body.
    return to the starting position. repeat with your left
    arm and right leg. thats one rep. Do eight to 10.

    Straight-leg Crab Hip Raise

    sit with your heels on a bench, your butt on the


    floor and your weight supported on your hands.
    raise your hips so your body forms a straight line
    from your shoulders to your feet. Pause, and then
    lower your hips back down (but dont let them
    touch the floor). thats one rep. Do 10 to 12.

    alligator lunge

    assume a push-up position with your arms straight


    and your hands slightly beyond shoulder width.
    simultaneously move your left hand forward and
    place your right foot next to your right hand. lower
    your hips and pause. repeat using your right hand
    and left foot. continue for 15 to 20 metres.

    ChallengeYourself

    Few exercises test core and upper-body strength


    as well as the front-loaded push-up. It shifts your
    weight forward, forcing your pecs and deltoids to
    work overtime to keep your body balanced.

    Crab Toe Touch

    assume a crab-walk position with your heels


    beneath your knees and your palms beneath your
    shoulders. lift your hips, raise your right hand and
    left leg, and try to touch your toes. return to the
    starting position. repeat with your left hand and
    right leg. thats one rep. Do 10.
    46

    march 2013

    four-way Bear Crawl

    get on all fours with your hips up and your knees


    bent 90 degrees but only your hands and feet
    touching the floor. crawl forward for 5m, right
    for 5m, backward for 5m, and left for 5m to
    complete a full square. repeat, reversing the
    directions (backward, left, forward, right).

    HOW TO DO IT assume a push-up position. lower


    your chest towards the floor, but as you do, push
    your body forward (your hands should end up near
    your waist). return to the starting position, continue
    for 30 seconds. aim for 10 reps. thats one set. Do
    three, resting 60 seconds between sets. too easy?
    elevate your feet, pause at the bottom of each
    repetition, or lengthen the set and shorten the rest.

    W W W. M H . C O . Z A

    t e x t j i l l yaw o r s k i p h o t o g r a p h m at t h e w s a l a c u s e i l l u s t r at i o n s + i s m

    Elevated Bird Dog Reach

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