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8 Cards in this Set
- Front
- Back
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Squat |
Feet shoulder width Toes forward Chest lifted Slowly lower keeping knees behind toes Don't bend beyond 90 degrees push up through heels chest lifted Exhale up Heels down Abs in n spine |
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Lunge |
Feet shoulder width Step one foot forward Toes forward Chest lifted Flex knees and drop so legs at 90 degrees Knees always in line with toes Abs in n spine Look ahead |
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Chin ups |
Grip bar with pronated grip Hands wider than shoulders Cross ankles Abs in n spine Look ahead Breath in and pull body so chin level with bar Return to bottom |
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Press up |
Lie prone Hands wide and in line with chest Fingers forward heels of hands Down Extend arms elbows soft Toes or knees on floor Lower chest to floor Abs in n spine Look down neck in line with spine |
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Back raise/extension |
Lie flat (prone) Toes on floor Hands by temples Keep abs switched on n spine Lift chest off floor feet stay on floor Lower again Eyes down |
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Body weight abs curl |
Lie supine on floor Feet hip distance apart close to body Keep contact between back and floor Don't arch back Raise shoulders off floor Breathe out on the up |
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Plank |
Lie prone Rest on forearms Shoulders directly over elbows Abs in n spine look down Balance on forearms and toes Body straight Breathe!!!! |
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Nothing |
Nothing |
