Fredi Magazine Spring 2016 / Volume 2 Issue 1 - Page 55

#TWO ELEVATED PUSH-UPS A Position your hands on the bench, shoulder width apart, hands stacked below shoulders. Maintain a straight line, from head to feet, toes tucked under fee. f required, you can bend your knees and rest them on the ground, still maintaining straight line from head to knees, tucking hips under. B Bend both elbows simultaneously, lowering your chest to the bench and then push through your hands to bring yourself to starting position. B: 8-10 REPS I: 10-12 REPS A: 12-15 REPS #THREE STEP-UP, LUNGE BACK A Start by standing, facing the bench. Step your right foot up, onto the bench, straightening your right leg while lifting your left leg up and back, squee ing your glutes. B Lower your left leg back to the ground, lift your right foot off the bench, bringing it down to the ground and stepping it behind you into a reverse lunge, bending both knees. Return back to starting position. Repeat with the left foot. B: 8-10 REPS I: 10-12 REPS A: 12-15 REPS B: HOLD FOR 15s I: HOLD FOR 30s A: HOLD FOR 45s #FOUR ELEVATED SIDE PLANK Lying perpendicular to the bench, on your right hand side, place your right foot onto the bench, stacking your left on top. Elevate your body by placing your right hand on ground, bringing your arm to a full extension, keeping your hand directly in line with your shoulder, maintaining a straight line from head to feet. Hold this position for the length of time indicated. Repeat on left hand side. fredi spring 2016 • 55