82 FETEPRESS.COM.AU / ISSUE NO.26
health / FITNESSAB SEQUENCE / PLANK TO PIKE
START WITH YOUR HANDS UNDER YOUR SHOULDERS AND YOUR KNEES UNDER YOUR
HIPS (FOUR POINT KNEELING POSITION). PLACE THE ROLLER UNDER THE FRONT
OF YOUR FEET. INHALE TO PREPARE AND EXHALE TO HOVER YOUR KNEES OFF THE
GROUND SHARING YOUR WEIGHT BETWEEN YOUR HANDS AND FEET. INHALE TO
HOLD AND EXHALE TO EXTEND LEGS OUT LONG. INHALE TO HOLD AND EXHALE TO
SLIGHTLY BEND YOUR KNEES AS YOU TAKE YOUR BOTTOM UP TOWARDS THE CEILING
(YOUR WEIGHT IS IN YOUR SHOULDERS AS YOUR BOTTOM IS REACHING THE CEILING).
INHALE TO HOLD AND EXHALE TO RETURN YOUR BODY OUT INTO THE PLANK
POSITION. REPEAT THIS MOVEMENT 6-10 TIMES AND AIM TO COMPLETE FOUR SETS.ARM SERIES / NO.01
START LYING ON YOUR ROLLER WITH
YOUR HEAD AND SPINE SUPPORTED.
YOUR KNEES SHOULD BE BENT WITH
YOUR FEET FLAT AND YOUR LEGS
PARALLEL. LENGTHEN YOUR ARMS UP
TOWARDS THE CEILING WITH YOUR PALMS
FACING EACH OTHER. RELAX YOUR
SHOULDERS AND GENTLY PULL YOUR
ABDOMINALS AWAY FROM YOUR SHIRT.
INHALE TO HOLD AND EXHALE TO OPEN
THE ARMS OUT WIDE TOWARDS THE FLOOR.
KEEP THEM HOVERING AS YOU INHALE
AND EXHALE TO RETURN THE ARMS
BACK TO THE CEILING. MAKE SURE THE
MOVEMENT IS CONTINUOUS AND GENTLE.
REPEAT THE MOVEMENT 15 TIMES.