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Strength Training

Rotating Ball Slam

Rotating Ball Slam

A.

Start standing with feet slightly wider than hip-width apart, holding a medicine ball in both hands. Explosively press ball overhead.

B.

Immediately slam the ball on the floor diagonally to the right, following the ball with your body and ending in a low squat position with head up, chest and glutes low. Scoop the ball up and explode upward, driving the ball back overhead to begin the next rep, this time slamming the ball diagonally to the left. 

Russian Twist

Russian Twist

A.

Start in a seated position holding a medicine ball, lifting feet in the air. Lean back on sitz bones. Keeping the abs tight, twist medicine ball to the right.

B.

Switch, twisting ball to the left. That's 1 rep.

Wood Chop

Wood Chop

A.

Stand tall and hold a medicine ball with both hands at chest height. Twist torso as far as possible to the left, bringing the ball up and above left shoulder.

B.

Keeping chest up, bring the ball down all the way across body in a "chopping" motion—go slow and exhale on the way down. 

Twisting Sit-Up

Twisting Sit-Up

A.

Start sitting with knees bent and feet flat on the floor, holding a medicine ball with arms extended overhead.

B.

Engage core and lower torso down to the floor, bringing ball overhead and to left. Squeeze abs to return to start. Repeat on opposite side.

Wall Throw

Wall Throw

A.

Stand perpendicular to wall, about two to three feet away, with right hip closest to wall. Hold a medicine ball in both hands, rotating to hold it outside of left hip.

B.

Extend hips and knees to twist, throwing medicine ball toward the wall with enough power for it to rebound back. Catch the ball and use the momentum to immediately move into the second rep.

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Donkey Kicks

Donkey Kicks

A.

Start in tabletop position on all fours with knees directly under hips and hands under shoulders, keeping the spine straight. Keeping a 90-degree angle between your hips and the floor, lift one knee off the ground and out to the side, then kick straight back, keeping the kicking leg parallel with the spine, the foot flexed, and the toes pointed out. Perform the kick out and kick in on a 4-count each. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic the resistance of the Supra, use two ankle weights on one leg.

Carriage Kicks

Carriage Kicks

A.

On a smooth surface, start in a lunge position with the right leg in front and left leg behind, foot on a towel. Squat down and hold this position with the front leg, making sure the knee does not go forward beyond the toes. Slide the left foot back until the leg is almost straight (but not locked), then slide the left foot back in until the left knee is directly below the left hip. Keep this movement going on a 4-count-in, 4-count-out basis. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic pulling the weight of the Supra carriage, add 2.5-pound ankle weights and slip a resistance band around your legs. Place the band right below the front knee, and above the back of your rear knee.

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Bear

Bear

A.

On a solid, bare floor (e.g., tile or hardwood) start in a high plank position with shoulders over wrists and feet on a towel. Pull the knees into your chest without arching hips, keeping back as flat as possible. Continue this movement with a slow 4-count in and 4-count out for 2 minutes without pausing.

B.

To mimic the resistance and pull of the Supra machine, add a pair of 2.5-pound ankle weights.

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