Dynamic Sport Exercise Advanced

Fitness

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ADVANCED

Jump Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Hanging Abs Toes to Bar

Hang from overhead bar with warms shoulder-width apart.
Engage abdominals, lifting knees towards chest.
Continue lifting until toes touch bar over head.

Caution

Supermans

Assume push-up position with palms and toes on floor.
Lift opposite arm and leg, balancing on the two remaining points of contact.
Keep hips and shoulders square to floor and hold position for 3 seconds.

Caution

Plyometric Lateral Pushups

Assume push-up position with one hand on a medicine ball.
Press up and transfer ball to opposite hand.
Continue push-ups while passing ball from side to side.

Caution

Single Leg Squat Curl Press

Place back leg on bench, standing leg out in front of body.
Hold weights in with arms at sides. Squat down, touching weights to floor.
Extend leg, moving body upward. Curl and press weight over head in one smooth movement.

Caution

Bicep Curls from Knees on Ball

Hold weights in hands, resting them on ball with knees pressed against the ball.
Roll onto ball. Lift body up with weights at your sides.
Balancing on knees, curls weights to shoulders. Repeat while maintaining balance.

Caution

JUMP SQUATS

ADVANCED

Jump Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Hanging Abs Toes to Bar

Hang from overhead bar with warms shoulder-width apart.
Engage abdominals, lifting knees towards chest.
Continue lifting until toes touch bar over head.

Caution

Supermans

Assume push-up position with palms and toes on floor.
Lift opposite arm and leg, balancing on the two remaining points of contact.
Keep hips and shoulders square to floor and hold position for 3 seconds.

Caution

Plyometric Lateral Pushups

Assume push-up position with one hand on a medicine ball.
Press up and transfer ball to opposite hand.
Continue push-ups while passing ball from side to side.

Caution

Single Leg Squat Curl Press

Place back leg on bench, standing leg out in front of body.
Hold weights in with arms at sides. Squat down, touching weights to floor.
Extend leg, moving body upward. Curl and press weight over head in one smooth movement.

Caution

Bicep Curls from Knees on Ball

Hold weights in hands, resting them on ball with knees pressed against the ball.
Roll onto ball. Lift body up with weights at your sides.
Balancing on knees, curls weights to shoulders. Repeat while maintaining balance.

Caution





 

HANGING ABS TOES TO BAR

ADVANCED

Jump Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Hanging Abs Toes to Bar

Hang from overhead bar with warms shoulder-width apart.
Engage abdominals, lifting knees towards chest.
Continue lifting until toes touch bar over head.

Caution

Supermans

Assume push-up position with palms and toes on floor.
Lift opposite arm and leg, balancing on the two remaining points of contact.
Keep hips and shoulders square to floor and hold position for 3 seconds.

Caution

Plyometric Lateral Pushups

Assume push-up position with one hand on a medicine ball.
Press up and transfer ball to opposite hand.
Continue push-ups while passing ball from side to side.

Caution

Single Leg Squat Curl Press

Place back leg on bench, standing leg out in front of body.
Hold weights in with arms at sides. Squat down, touching weights to floor.
Extend leg, moving body upward. Curl and press weight over head in one smooth movement.

Caution

Bicep Curls from Knees on Ball

Hold weights in hands, resting them on ball with knees pressed against the ball.
Roll onto ball. Lift body up with weights at your sides.
Balancing on knees, curls weights to shoulders. Repeat while maintaining balance.

Caution





 

SUPERMANS

ADVANCED

Jump Squats

Stand with feet shoulder-width apart.
Slowly lower body, keeping chest up. Allow back to create a 45 degree angle.
Drop down until thighs are parallel to floor.

Caution

Hanging Abs Toes to Bar

Hang from overhead bar with warms shoulder-width apart.
Engage abdominals, lifting knees towards chest.
Continue lifting until toes touch bar over head.

Caution

Supermans

Assume push-up position with palms and toes on floor.
Lift opposite arm and leg, balancing on the two remaining points of contact.
Keep hips and shoulders square to floor and hold position for 3 seconds.

Caution

Plyometric Lateral Pushups

Assume push-up position with one hand on a medicine ball.
Press up and transfer ball to opposite hand.
Continue push-ups while passing ball from side to side.

Caution

Single Leg Squat Curl Press

Place back leg on bench, standing leg out in front of body.
Hold weights in with arms at sides. Squat down, touching weights to floor.
Extend leg, moving body upward. Curl and press weight over head in one smooth movement.

Caution

Bicep Curls from Knees on Ball

Hold weights in hands, resting them on ball with knees pressed against the ball.
Roll onto ball. Lift body up with weights at your sides.
Balancing on knees, curls weights to shoulders. Repeat while maintaining balance.

Caution





 
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