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Bowlers
- Keep a slight flex in the knee of the grounded leg throughout. Keep the knee “soft.”
- Think of “hinging” from the hips as you move forward – not just lowering your arm
- Don’t worry if you cannot touch the ground when doing this exercise. Touching your shin (or having your hands on hips) is fine too
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Front and Side Planks
- Front planks: keep the body in a perfectly straight line and pull the belly button up to the sky
- Side planks: make sure the body stays in a “stacked” position with good alignment. Body is also straight from ankle to shoulder
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Kneeling Cycle Drill
- Keep the pressure light on the hand as you cycle with the opposite leg
- Trace big circles (as big as possible) with your foot, in both directions
- Try to keep the leg up off the ground as you do this drill and do not let it lower (or “dip”) as you perform the cycling
- Draw the core in throughout
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Single Leg Piston Squats
- Make sure the knee stays in line with the toe throughout the entire exercise
- Raise the arms out in front on the squat to help shift the weight back, keep the posture upright and allow you to “get into the heel”
- Just allow the butt to lightly touch the bench, chair or bleachers behind you. Do not actually “sit” on it
- Keep your entire foot planted throughout and press back up strongly through the heel from the bottom
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Bridges
- Knee(s) are bent at about 90 degrees and press up strongly from the heels
- Do NOT try more advanced progressions until you have mastered the easier ones. If you cannot keep an absolutely level pelvis throughout, you are not ready for the more advanced progressions
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Plank with Knee to Shoulder
- Be sure to initiate this movement from the CORE, not from the hip flexor
- Shoulders stay level but there is a slightly rotation from the core and trunk as the knee comes forward
- Keep the belly button drawn in throughout
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Skydivers
- Keep neck in line with shoulders (do not look up or down)
- Three checkpoint are: squeezing the butt, squeezing the backs of the shoulder blades and squeezing the lower back
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Wall Slides
- Feet are about 6 inches-to-1 foot away from the wall
- Pinkies are on the wall as you slides the hands and arms up and down
- Lower back, back of the head, elbows and pinkies must stay on the wall at all times. Only move your arms as far as your flexibility allows