Name: Playbook - Lina Lux - W3/D7 Full Body
Uploaded: 2021-12-10T16:34:53.346Z
Duration: 45 min
Description: W3/D7 Full Body

Contract your core muscles, drawing in your abdomen to stabilize your spine.

Your torso should be doing all of the rotation. Your hips should not be rotating, you should be driving your legs straight forward and backward. Keep your lower back pressed into the floor during the maneuver.

Bicycles

Pointing your toes will help stabilise your active leg’s movement during the kick. 

Keep your torso in line with your thighs at all times

Crab Kick (LL)

Pointing your toes will help stabilise your active leg’s movement during the kick. 

Keep your torso in line with your thighs at all times.

Crab Kick (RL)

When executing the swimmer movement, lift your shoulders, torso and legs off the floor while squeezing your glute muscles and bringing your elbows towards your waist. 

Tense all those muscles and hold for one second at the top.

Swimmer Variations

Keep your back straight at all times. 

Put the focus on using your abdominal muscles to carry out the twist movement, not your torso.

Slow and controlled movements.

Reverse Lunge To Twist (Left)

Reverse Lunge To Twist (Right)

Keep your back straight at all times.

Focus most of the weight on the heels of your feet to engage your glute muscles as much as possible.

Squat To Toe Touch

W3/D7 Full Body

W3/D7 Full Body

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