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Test Push Two

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Circuit 1

×2
  • Plank

    Plank

    00:30
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.
  • Wall Sit

    Wall Sit

    00:30
    1. Stand with your back flat against a wall, feet about two steps out in front of you.
    2. Slide your back down the wall until your thighs are parallel to the floor.
    3. Set your knees directly over your ankles at a right angle.
    4. Press your whole back into the wall and hold the position.
    5. Push through your heels to slide back up when the hold is complete.
  • Crunches

    Crunches

    00:30
    1. Lie on your back with your knees bent, feet flat, and hands lightly behind your head.
    2. Curl your shoulder blades off the floor by drawing your ribs toward your hips.
    3. Pause at the top and feel your abs squeeze.
    4. Lower slowly until your shoulders just touch the floor.
    5. Keep the movement small and controlled for each rep.