From the standard plank position, bring the feet closer together then raise one foot and hold for the prescribed amount of time. Repeat with the opposite foot. Ensure that the back does not hunch. Repeat the movement for the prescribed number of repetitions.
Plank Arm Reach
Beginning in a standard plank, reach left/right arm out in front as far as possible and reach right/lef leg back, pointing your toes down, shooting energy from your heel to the back of the room. Hold for 5 seconds then slowly return arm and leg…
One-Arm Medicine Ball Slam
Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position. Begin by winding the arm, raising the medicine ball above your head. As you…
Mountain Climbers
Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms (get on all fours) Your body should form a straight line from your shoulders to your ankles Lift your right foot off the floor and…
Leg Lifts (feet 6 inches above ground)
Lie on your back. Place your hands, palms down, on the floor beside you. Raise your legs off the ground (Exhale as you go). Keep your knees locked throughout the exercise. Hold for 30 seconds, or as long as you can (with some routines, there…
Heel Touches
Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position. Crunch over your torso forward and up about 3-4 inches to the right…
Frog Stand (Planche Progression Level 2)
The first step was a delicate introduction to a planche scenario with no balance involved. This step adds difficulty by bringing the sensation of balance to the progression, balance on your hands and rest your knees on your elbows. Be sure to hold this position…
Frog Stand (Planche Progression Level 1)
A very easy first step of this progression, pseudo push-ups give you the sensation of performing push-ups in a planche-like position. Support your legs on a raised platform (e.g. table, chair etc.) and place your hands on the floor or some bars. Perform push-ups at…
Exercise Ball Pull In
Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should…
Exercise Ball Crunch
Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The…