Travel Module Exercise Advanced

Fitness

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ADVANCED

Leg Supported Tricep Dips

Place hands on chair behind you.
Place feet on support.
Lower body, keeping body as close to chair as possible.

Caution

Pike Crunches

Lay on back with legs extended at 45 degree angle to floor.
Reach up with extended arms to touch toes.
Lower body and repeat. Work towards touching toes.

Caution

Spiderman Push-ups

Start in push-up position.
Lower chest towards floor while bringing one knee laterally to elbow.
Repeat on alternating sides.

Caution

Single Leg Squats – Supported

Place one leg on bench behind you.
Drop down and back, keeping front knee behind toe. Drop down until thigh is parallel to floor.
Keep chest up, with work being done by quads and glutes.

Caution

Single Leg Touch Floor

Balance on one leg.
Reach down, touching the floor in front of you.
Maintain balance and feel hamstrings engage.

Caution

Supermans

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

Caution

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