You are here

Strength Training

Alternating Glute Bridge

Alternating Glute Bridge

A.

Lie faceup on floor with knees bent and each foot on a Slidez disc, arms by sides on floor with palms up. Lift hips to form a straight line from shoulders to knees to start. Extend left leg, sliding foot forward. Pull it back to start position. Switch sides; repeat.

Body Saw

Body Saw

A.

Start on floor in plank on forearms with palms facing up and with each foot on a Slidez disc.

B.

Keeping body in a straight line, press forearms into floor (forearms will not move) to push body backward so arms form a 60-degree angle (or as wide an angle as is comfortable). Reverse the motion by pressing into forearms to pull body forward to start position.

Hamstring Curl Crunch

Hamstring Curl Crunch

A.

Lie faceup on floor with legs extended and a Slidez disc under each heel, fingertips behind head and elbows bent out to sides to start.

B.

Sit up, bringing heels toward butt. Lower to start position.

Side Knee Tuck

Side Knee Tuck

A.

Start on floor in plank on palms with each foot on a Slidez disc.

B.

Keeping body in a straight line, bring knees to outside of left elbow. Return to start position. Switch sides; repeat.

Plank Rotation

Plank Rotation

A.

Start on floor in plank on palms with legs together and right foot on a Slidez disc. Keeping body in a straight line, draw right knee toward chest, then extend leg underneath body to left side. Reverse motion back to start position. Switch sides; repeat.

Lizard Lunge

Lizard Lunge

A.

Start on floor in plank on palms with legs together and each foot on a Slidez disc. Keeping body in a straight line, bring left foot to outside of left palm. Return to start position. Switch sides; repeat.

Drop Lunge

Drop Lunge

A.

Stand with feet hip-width apart and left foot on a Slidez disc, arms by sides to start. Extend arms forward at chest level and bend knees as you sweep left leg behind and across right until knee grazes floor. Return to start position. Switch sides; repeat.

Wall Squat

Wall Squat

A.

Stand with back against wall with feet hip-width apart and arms by sides. Place a Slidez disc between wall and middle of back to start.

B.

Lower into a squat, walking feet forward until legs form a 90-degree angle. Keep feet planted and press lower back into wall to move disc up to return to start position.

Squat Press

Squat Press

A.

Stand facing wall with feet hip-width apart or wider and a Slidez disc between each hand and wall, arms extended at chest level, elbows slightly bent. Squat slowly, straightening arms overhead and going as low as you can with heels on floor.

B.

Stand, pressing discs into wall as you rise onto tiptoes and reach arms overhead.

Switch Squat

Switch Squat

A.

Start holding the mace parallel to the floor with a shoulder-width grip—hand near weighted end is underhand and hand away from weighted end is overhand.

B.

Lower into a squat position, chest up, elbows pulled back, and hold mace in line with belly button.

C.

Stand up from the squat and slide the hand furthest from the mace sphere up to meet the other hand, holding mace so it is in a vertical position.

D.

Descend into a squat with the weighted end in the other hand. Ensure both hands stay in constant contact by sliding them across handle during transitions.

Pages