Oxygen Australia — January-February 2018

Jan/Feb 2018 103

PISTOL WALL SQUATS

Set-up: Stand with your back firmly

against the wall and one leg raised

straight out in front.

Action: Slide your body down the wall into

a squat, while keeping the raised leg up

and out in front, then return to the starting

position.

WALL JUMP SQUATS

Set-up: Start in a low squat

facing the wall, with both

hands raised above your head.

Action: Jump as high as you

can and touch the wall with

both hands, returning to your

starting position.

HIGH KNEE

RUNS

Set-up: Face

the wall and

place your

hands firmly

against the

wall.

Action: Lift

one leg up

at a time,

alternating

your legs;

drive each

knee up

as high as

possible

and begin

a running

motion.

ELEVATED GLUTE BRIDGE

Set-up: Lie on your back, knees bent, with your feet

raised against the wall.

Action: Lift your glutes off the ground for a count of

two, squeeze your glutes and hold before returning

to the starting position.

REVERSE LEG RAISES

Set-up: Stand on a slight
angle facing the wall and
with both hands on the
wall.
Action: Lift one leg up
directly behind you and
squeeze your glutes for
a two-second count,
then return to the starting
position.

ELEVATED RUSSIAN TWIST

Set-up: Sit back at about a 45-degree angle, with your feet raised and placed against the wall.

Action: Rotate through your waist to one side as far as you can and pause for a moment before

rotating to the next side.