core fitness and other factors. your core is any part of the body that is not your arms, legs, or...
TRANSCRIPT
Pedestal Routine Positions
Prone – Face Down Elbows and toes Hands and toes
Supine – Face Up Elbows and heels Hands and heels
Side Position Elbows and side of the foot Hand and side of the foot
Pedestal Routine #1 Prone Elbow Stand, Single Leg Raise 1X10 Supine, Elbow Stand, Single Leg Raise 1X10 Prone, Hand Stand, Single Leg Raise 1X10 Supine, Hand Stand, Single Leg Raise 1X10 Lateral, Elbow Stand, Single Leg Raise 1X10 Lateral, Hand Stand, Single Leg Raise 1X10 Prone, Elbow Stand 3X 20 sec. Supine, Elbow Stand 3X20 sec. Prone, Hand Stand 3X20
sec. Supine, Hand Stand 3X20 sec. Lateral, Elbow Stand 3X20 sec. Lateral, Hand Stand 3X20 sec. Additional Abdominal Routines (Your Choice)
Additional Pedestal/Core Strength Exercises
Prone, Hand Stand, Single Arm Raise (Superman’s) Set-up Position (Sliders) Set-up Position, Feet spread apart (Lateral Touches) Supine, Elbow Stand, Knees Bent, Hip Thrusts Prone, Hyper-extensions (Skydivers) Prone, Stomach Jumping Jacks Etc.
Other Abdominal and Back Routines
5 Min. Abs. (30 seconds each routine – 2X) Crunches Side Crunch Side Crunch (other side) Toe Touches Bicycles
Other Abdominal and Back Routines
5 Min. Back (30 seconds each routine – 2X) Skydivers Skydivers (Twist to the right) Skydivers (Twist to the left) Unilateral leg and arm lifts (Right side, left
side, etc.) Contra-lateral leg and arm lifts (Opposite leg
and arm lifts)