How To Do A Straight Arm Plank

INSTRUCTIONS

  • Position your body on hands and knees.
  • Place hands under shoulders. Feet hip width apart.
  • Draw in the navel and brace the abs.
  • Lift the body off of the floor forming a plank position.
  • Shoulders are higher than hips, and hips are higher than heels.
  • Hold the plank position 15 to 20 seconds.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Avoid feet collapsing inward, shoulder blades winging or chin dropping toward the floor.

How To Do A Seated Calf Stretch

INSTRUCTIONS

  • Sit upright on a bench.
  • Position one leg on the bench with kneecap and toe pointing straight up. The opposite foot rests on the floor.
  • Wrap a stretch strap around the ball of the foot.
  • Draw in the abs and be sure the leg is straight.
  • Pull toes toward the knee until a good stretch is felt in the calf. Hold 20 to 30 seconds.
  • Repeat on the other leg. Maintain upright posture throughout.
  • Avoid slouching, rounding the shoulders, allowing the arch of the foot collapse, or the knee to rotate inward.

MODIFICATIONS

  • If you don’t have a bench, perform the exercise sitting on the floor with the strap wrapped around both feet.
  • For back support, lean your back against the wall.
  • If you don’t have a stretch strap, use a thick elastic band.

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 A Barbell Bicep Curl

INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
  • Tuck your chin, draw your abdominals in, and squeeze your glutes.
  • Grip bar slightly wider than shoulder width. Palms face up.
  • With arms fully extended, hold the barbell in front of the body.
  • Slowly curl barbell toward chest.
  • Reverse the movement and return to start position.
  • Repeat for the desired number of repetitions.
  • Do not allow the shoulders to round, back to arch, or chin to jut forward.
  • Avoid swinging the barbell.
  • Muscles worked: Biceps
  • Weight of a standard barbell: 45 lbs.
  • Modification: Replace barbell with a lighter body bar.