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Prog. P1-02
Prog. P1-02
Prog. P1-03
Prog. P1-04
ADVANCED TRAINING
Sit on the plate with a slightly elevated torso
and your legs at a 90 degree angle. Stretch
your arms and keep your palms up. Hold your
position.
Do not perform if you have back problems.
P | 01: STRAIGHT ABDOMINAL MUSCLES
Alternative with a cushion:
Place a cushion on the plate and lay down
with your lower and middle back (lift your
shoulder tips) and your legs at a plus 90 degree
angle, resting your feet against the column.
Slowly crunch up and down.
P | 02: STRAIGHT ABDOMINAL MUSCLES
Position your hands on the plate shoulder-wi-
de and straighten your legs. Slightly turn your
hands inward and your elbows out and align
them with your shoulders during push-ups.
P | 03: PUSH-UPS
Sit on the plate with a slightly elevated torso
and one of your legs stretched out and the other
one at a 90 degree angle. Hold your position
while alternating your legs. Put your hands be-
hind your neck and tip your elbows against the
opposite inner knee. This will rotate your torso.
Do not perform if you have back problems.
P | 04: DIAGONAL ABDOMINAL MUSCLES
