WEEK #2
Week 2 changes in Push Ups are: to perform Around the World’sInstead
of our Sit-Up this week, we are substituting: Sicilian Crunch
Sicilian Crunch
Lie back, keeping your knees bent, and place a small rolled up towel
under your lower back. Holding the ends of another dumbbell (#10) at
your chest,
raise your upper body as high as possible, keeping your low back on the
towel, and straighten your arms. Keeping the dumbbell above your head,
take 4 seconds to lower your body. Return to the start position. Do 25
reps.
Row Machine will replace our One-Arm Rows (bent over)
Two-Arm Row (Machine)
Utilize both handles by alternating each set. Concentrate on squeezing
Shoulder blades together when pulling back. Set chest rest so that you
get full extension of arms and actually receive some stretching back
in the shoulder blade area.
(Next week return to one-arm rows)
WEEK #3
Week 3 changes in Push Ups are: to perform Staggered
Hands
First Set, place one hand lower towards the hip than the other. Switch
positions for the Second Set. Third Set, place one hand on a weight,
and one hand on the floor, alternate after every Push-Up.
Instead of our SIDE Crunch this week, we are substituting: Off-Bench
Side Crunch
Off-Bench Lateral Flexion (Crunch)
Lie on your left side on a bench with your legs bent. Move to one end
so your torso hangs off the edge. For support, hook your feet under the
bench, or have a training partner sit on your ankles and feet. With your
hands behind your head, slowly bend at the waist and lower your torso
as far as you can without touching the floor. Raise your torso and repeat.
Do 25 reps.
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