OnFitness Magazine - July/August 2021 - 12

WWW.ONFITNESSMAG.COM | VOL 22 NO 1 | 2021 12
Isometrics
DIAGONAL
PLANK
Begin in a plank
position. Slowly lift
one arm out straight
in front of your
body. At the same
time, lift your
opposite leg up and
away from your
body. Hold this
position for thirty
seconds. This is a
unilateral exercise
so make sure you
do your opposite
arm and leg as well.
FLOOR-ASSISTED L-SIT
With your feet on the ground,
practice pushing your hands down,
with your shoulders away from your
ears, making sure to keep your butt
directly beneath your shoulders.
This first progression is going to
help you get the proper positioning
in your upper body, which will help
you when you lift both legs and feet
off the ground. Hold this position
for thirty seconds if you can.
STATIC LUNGE
ACTIVE BEAST
Kneel with your toes on the ground
behind you. Drop onto all fours with
your palms flat on the ground directly
beneath your shoulders, your hips
directly above your knees, then lift
your knees about an inch off the
ground. What this does is activate
your entire core, plus, you're going to
have to push harder into the ground
to target your shoulders. Active beast
is great for building strength and
stability in the prone position.
Begin by standing in a
split stance with one foot
forward and your other
foot back. Engage your
abdominal muscles,
straighten your back, and
look straight ahead.
Maintain this position as
you bend your legs to
lower your hips toward
the ground. Continue
down until your rear knee
nearly touches the
ground, and hold for
thirty seconds. The static
lunge works several lower
body muscles including
your quad, glutes, and
hamstrings. This is a
unilateral exercise so
make sure you lunge with
your opposite leg as well.

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OnFitness Magazine - July/August 2021

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