How To Do An Incline Push-Up With Rotation

The Incline Push-Up With Rotation Is An Upper Body Strength and Core Stabilization Exercise

INSTRUCTIONS

  • Begin in a high plank position with feet hip-width apart and arms extended.
  • Place hands on a flat bench or other elevated platform, slightly wider than shoulder-width.
  • Draw in the abdomen and contract the glutes to maintain the body in a straight line.
  • Perform a push-up as normal, lowering your body within your range of control.
  • At the top of the motion rotate the body and reach the arm toward the ceiling.
  • Allow the feet to rotate naturally while maintaining stability.
  • Return to high plank position and perform for desired number of repetitions.
  • Keep the body stable.
  • Avoid shrugging shoulders.

MODIFICATION

Eliminate the bench. Perform a standard push-up on an exercise mat, and then rotate into a side plank.

PREREQUISITE

Ability to perform a standard push-up on an exercise mat and a side plank.

How To Do BOSU Downdog-Updog-Pigeon

The BOSU Yoga Poses featured in this video improves balance, core strength, stretches inner hips, and strengthens spinal muscles.


  • Begin on all fours position with hands on BOSU.
  • Lift up into Downward Dog Pose. Hold for 10 seconds.
  • Move forward slowly through Downward Plank. Transition to Upward Dog.
  • Hold Upward Dog for 10 seconds.
  • Move through Downward Dog into Pigeon Pose by drawing right knee to chest.
  • Rest right leg across the BOSU.
  • Raise arms upward alongside your head. Look upward.
  • Hold Pigeon Pose 10 seconds.
  • Remove right leg from BOSU and move into Downward Dog.
  • Repeat the entire sequence on the left side.
  • Continue for desired repetitions alternating each leg across the BOSU.
  • The sequence is completed by returning to Downward Dog.

MODIFICATIONS: 1. You should be able to perform all 3 poses on the mat without the BOSU. 2. Before attempting BOSU Yoga, use balance equipment that is less advanced, such as the foam balance pad. 3. Instead of lifting arms upward in Pigeon Pose, allow them to rest on Yoga blocks placed on either side of the BOSU.

EQUIPMENT: BOSU Balance Trainer


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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do A Frontal Plane Leg Circuit

You’ll Be Moving Side-To-Side As You Perform 4 Exercises in the Frontal Plane Leg Circuit 4: The Prisoner Squat, Alternating Side Lunges, Alternating Side Hop-Overs, and Side-to-Side Jump Squats

INSTRUCTIONS

The Frontal Plane Leg Circuit Is a bodyweight exercise where you move side-to-side. It is suitable for home or outdoor workouts.

INSTRUCTIONS
  • Begin in a standing position. Feet slightly wider than hips.
  • Place hands behind your head.
  • Perform 5 Prisoner Squats. Return to standing position after squatting.
  • Place hands on hips.
  • Perform 5 Alternating Side Lunges leading with right to left foot.
  • Next is Alternating Hop-Overs. Use a heavy, and sturdy platform for Hop-Overs.
  • Perform 5 Alternating Side Hop-Overs leading with right to left foot.
  • As you hop over the platform, move your arms as shown in the video.
  • Next is Side-to-Side Jump Squats.
  • Perform 5 Side-to-Side Jump Squats with feet slightly wider than hips.
  • Move your arms up and down as you jump.
  • Perform the entire circuit for desired repetitions.
  • Recover by resting in between circuits as needed.

ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.

MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them. 5. Decrease the width of your stance. 6. Use a slower tempo. Moving fast isn’t always better. 7. Replace Hop-Overs with Step-Overs.


EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Overs. Height determines difficulty.

VARIATIONS: Increase the number of repetitions of each exercise for more difficulty.

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How To Do A Leg Circuit

The Leg Circuit Includes 4 Exercises: The Prisoner Squat, Alternating Lunges, Alternating Step-Ups, and Jump Squats

INSTRUCTIONS

The Leg Circuit Is a bodyweight exercise suitable for home or outdoor workouts.

INSTRUCTIONS
  • Begin in a standing position. Feet slightly wider than hips.
  • Place hands behind your head.
  • Perform 5 Prisoner Squats. Return to standing position after squatting.
  • Place hands on hips.
  • Perform 5 Alternating Lunges leading with right to left foot.
  • Perform 5 Alternating Step-Ups leading with right to left foot.
  • Use a heavy, and sturdy platform for Step-Ups.
  • As you step, move your arms as shown in the video.
  • Perform 5 Jump Squats with feet slightly wider than hips.
  • Move your arms up and down as you jump.
  • Perform the entire circuit for desired repetitions.
  • Recover by resting in between circuits as needed.

ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.

MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them.


EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Ups. Height determines difficulty.

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How To Do Single Leg Floor Bridge

The Single Leg Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings. The Challenge Is To Maintain Hip Stability While Balancing On 1 Foot.

INSTRUCTIONS
INSTRUCTIONS
  • Lie on your back. Bend knees at a 90 degree angle.
  • Maintain neutral low back.
  • Place feet on mat at hip width.
  • Place your arms out to the sides palms down.
  • Gently draw the shoulder blades back.
  • Lift right foot a few inches off mat.
  • Draw your navel toward your spine as you lift your lower back off mat.
  • Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
  • Pause for a few seconds , and then slowly lower your back down to the mat.
  • Keep the right foot off mat for desired number of repetitions.
  • Move slowly and maintain stability throughout the exercise.
  • Repeat the exercise by lifting the left foot off the mat.

ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart. Uneven hips during lifting. Unable to maintain stability. Tailbone sags toward the mat.


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