Oxygen Australia Issue 93 SeptemberOctober 2017

106 Sep/Oct 2017 oxygenmag.com.au

Tuck Jump

Muscles targeted: Glutes,

quads, hamstrings, core

COACH’S COMMENTARY:

“This dynamic movement

helps strengthen the lower

body while building explo-

sive power and engaging

the core,” Torres says.

How-to: Stand in an open

area in an athletic “ready”

position — feet hip-width

apart, knees slightly bent,

ready to explode. Quickly

bend your knees and hips

to load up your glutes and

quads, then jump vertically

as high as possible. While

in the air, lift your knees to

your chest in a tuck and then

extend your legs and land

softly, absorbing the impact.

Collect yourself, then repeat.

Make It Harder: Add a

lateral element — jumping

a few feet to the side while

tucking the knees up.

Make It Easier: Eliminate

the knee tuck; do vertical

jumps only.

7

Dead Bug

Muscles targeted: Core, hip

flexors

COACH’S COMMENTARY:

“This deceptively challenging

exercise targets the anterior

core (abs) and can even out

asymmetries from side to

side,” Galbraith says.

How-to: Lie face-up with

your knees and hips bent

90 degrees and your arms

extended over your shoul-

ders, perpendicular to the

floor, palms facing inward.

Press your lower back into

the floor as hard as you can,

then hold that position as you

slowly extend one leg toward

the floor, simultaneously

lowering the opposite arm

behind your head. Stop when

your leg and arm are almost

touching down, then return to

the start.

Make It Harder: Hold the

extended position for longer

time increments, or do all reps

on one side before switching.

Make It Easier: Hold the start

position for time (10 to 30 sec-

onds), or eliminate the arms

and only extend the legs one

at a time.

Training