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4) HIGH GLIDE
Start with a Basic Glide movement. Lift your heels (rise
up on your toes) as you glide, maintaining upright
posture. Avoid letting your ankles roll outward as your
heels lift. Concentrate on lifting up through the entire
body, and pulling your abdominals in to help maintain
balance. Your heels should remain lifted throughout the
exercise. This exercise can be performed with the neutral
or low hand grip positions. You will feel additional
emphasis in your calf muscles during this exercise.
5) FORWARD PUSH (Advanced Exercise)
Begin with a Basic Glide or Wide Glide. Move your
hands to a high grip position. As you glide, slowly lean
forward until you feel more weight in your arms.
Keeping your wrists straight, press forward firmly with
alternating arms. Try to fully extend each arm as you
push. If you are not able to fully extend each arm, adjust
your body position so that you have less forward lean.
Make sure you are leaning forward from your ankles, a
full body lean, rather than rounding your back. Allow
your heels to lift naturally as each leg glides back. This
exercise can be performed with the high or neutral hand
grip position. You will feel additional emphasis in the
chest, front shoulder, and the back of the upper arm during this exercise.
This is
an advanced exercise that should be performed only after proficiency is
attained on the first four basic exercises.
6) BACKWARD LEAN (Advanced Exercise)
Begin with a Basic Glide. Move your hands to a high
grip position. As you glide, slowly lean back until you
feel more weight in your arms. Your legs will glide in
front of your body. Keeping your wrists straight, pull
back firmly with alternating arms. Make sure you are
leaning back from your ankles, a full body lean, rather
than rounding your back or “sitting”. This exercise can
be performed with the high or neutral hand grip
position. You will feel additional emphasis in the
upper back, back shoulders, and the biceps during
this exercise.
This is an advanced exercise that
should be performed only after proficiency is
attained on the first four basic exercises.
Note: Exercising while leaning forward poses a risk of losing your balance
and falling, resulting in possible serious injury, and should be done with care.
Note: Exercising while leaning backward poses a risk of losing your balance
and falling, resulting in possible serious injury, and should be done with care.
