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Triceps

Oblique Thread

Oblique Thread

A.

Start on floor in plank on palms with resistance band under hands. Cross right leg behind left and position feet heel to toe. 

B.

Grab band with right hand, sweeping straight right arm up to the sky and turning torso open to the side on a slow 4 to 6 count. Reverse movement. 

Mistakes and Tips:

Scale it down: Drop to knees with left knee stacked on top of right and hips turned open to the side.

Oblique Pike

Oblique Pike

A.

Start on the floor in single-leg plank on palms with left toes on a glider or towel. Hook the left foot over the right ankle.

B.

With straight legs, lift hips up into a pike position and pull the glider or towel toward chest on a slow 4 to 6 count. Reverse movement.

Mistakes and Tips:

Scale it up: Add a push-up between reps

Donkey Curl

Donkey Curl

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Lift right thigh parallel to floor, foot flexed, heel over knee. 

C.

Keeping the thigh lifted, straighten leg on a slow 4 to 6 count. 

D.

Bend leg back in on a slow 4 to 6 count bringing heel in toward your glutes, then lower right leg next to left to return to start.

Mistakes and Tips:

Scale it up: Lift arm opposite working leg straight out in front

Bear

Bear

A.

Start on the floor in plank on palms with toes together on a glider or towel.

B.

Keeping back flat, bend knees and pull thighs forward on a slow 4 to 6 count, then reverse the movement, keeping thighs together. Continue for 60 to 90 seconds.

Mistakes and Tips:

Scale it down: Place knees on gliders
Scale it up: Add a push-up between reps

Push-Up

Push-Up

A.

Start on floor in plank on palms. Take 5 seconds to lower body until chest grazes floor (bend elbows back at 45 degrees).

B.

Quickly push up to start. Scale down: Lower as far as you can, then hold there for as long as you can. Once you can hold the bottom point for 30 seconds, you are ready to advance. 

Mistakes and Tips:

Scale down: Lower as far as you can, then hold there for as long as you can. Once you can hold the bottom point for 30 seconds, you are ready to advance. 
Scale up: Also hold push-up at 
lowest point for 5 seconds, then take 5 seconds to push back up to start. 

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.

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.

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.

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.

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