- Primary Muscles: Glutes, Hip flexors, Arms, Rectus abdominis
Equipment Needed: None
Performance Points:
- Begin with both hands and one foot on the ground with the other foot as high in the air as possible.
- Bring the airborne foot back under the body, and reach with the back hand over the grounded leg to achieve the 2nd position.
- Kick the other leg through and upward as the other hand is moved over the grounded leg and back.
COACHES KEY: Move at a slow to moderate speed until the desired technical movement is achieved
Reps/Sets:
- Include this exercise as part of a full-body workout, emphasizing coordination, balance and strength.
- 3 sets of 20 reps (10/ side) is good to start with. Progress from there.
This exercise will help you build strength and stability for sports like wrestling and Brazilian Jiu-Jitsu.
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