ELEVATED SKATER
BUILDS EXPLOSIVE STRENGTH
INGLUTES,QUADS,OUTER
THIGHS;IMPROVESBALANCE
Stand a few feet away from
right side of a low box or riser.
Bend your knees slightly,
shifting weight to right leg
(A), then push off left leg to
jump to left side. Land with
left foot on top of box or riser,
kneeslightlybent(B);use
botharmsformomentum.
Push off left foot to
explosively jump back to start
(C), landing softly on left leg.
Repeat for 10 to 12 reps, then
turn around and repeat,
leading with opposite leg.
MAKE IT EASIER: Do regular
skaters on floor, alternating
sides.T-RAISE
IMPROVESSTABILITYAND
BALANCE
Hinge forward from hips
and lift left leg behind you
parallel to floor while bringing
arms directly out to sides.
Keephipssquaretofloorand
headinlinewithspine(A).
Lower right hand toward
floor and raise left arm
towardceilingtoformaT.
Keepleftlegoffthefloor(B).
Rotate torso to opposite
direction, bringing left arm
toward floor and right arm
toward ceiling (C). Do 7 to 10
reps; switch sides and repeat.
MAKE IT EASIER: Touch
elevated foot to floor
between reps.B C
C B(^) 2019 JUL/AUG | M&F HERS | 15