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Sliding Discs

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

Hamstring Curl

Hamstring Curl

A.

Start on floor in bridge with each heel on a glider, legs hip-width distance apart, feet flexed.

B.

Extend legs out on a slow 4 to 6 count, dropping pelvis, pressing into heels, and engaging glutes. Reverse the movement, lifting pelvis back to bridge. Continue for 60 to 90 seconds.

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

Testing Another Longer Exercise Here For Fun

Testing Another Longer Exercise Here For Fun

A.

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B.

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C.

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Here's Test Exercise #3

Here's Test Exercise #3

A.

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B.

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Test Exercise 2

Test Exercise 2

A.

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Test Exercise 2

Test Exercise 2

A.

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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.

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.

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.

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