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Forearms

Seated Figure Four

Seated Figure Four

A.

Sit with the left knee bent towards the chest and the foot on the floor as close to the butt as possible. Arms should be behind you, fingertips pointing forward. Cross right ankle over left thigh.

B.

Turn hands around and push chest forward, bringing chest into legs. Keep the back straight.

Squat Pushup

Squat Pushup

A.

Start by squatting down and placing hands on floor.

B.

Explosively jump legs back, landing in a full plank position.

C.

Perform one pushup on toes.

D.

Jump legs back into squat position, making sure to keep hands flat on ground. That’s one rep. Alternate between the two movements.

Plank Walkout

Plank Walkout

A.

Kneel with hands under shoulders, knees under hips, and spine neutral. Brace abs in tight to spine and lift knees a few inches off the mat, keeping hips in line with shoulders.

B.

Walk hands forward and extend legs, ending in a full plank position. Slowly reverse movement and return to a hovering kneeling position.

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