The document describes three isometric exercises - Superman Hold, Straight Bridge, and Floor-Assisted L-Sit. Each exercise is defined by its name, instructions on how to execute the movement in 3-5 steps, and an illustration. The exercises target the back, glutes, and core muscles through static holds of the body in straight lines or angled positions without movement.
The document describes three isometric exercises - Superman Hold, Straight Bridge, and Floor-Assisted L-Sit. Each exercise is defined by its name, instructions on how to execute the movement in 3-5 steps, and an illustration. The exercises target the back, glutes, and core muscles through static holds of the body in straight lines or angled positions without movement.
The document describes three isometric exercises - Superman Hold, Straight Bridge, and Floor-Assisted L-Sit. Each exercise is defined by its name, instructions on how to execute the movement in 3-5 steps, and an illustration. The exercises target the back, glutes, and core muscles through static holds of the body in straight lines or angled positions without movement.
ISOMETRIC EXERCISE NAME OF EXERCISE HOW TO EXECUTE ILLUSTRATION
Superman Hold 1. Lay on your belly with your arms out in
front of you or by your sides. 2. Slowly lift up your head, chest, thighs and feet at the same time while keeping your face looking down. 3. Your stomach and pelvis should be the only thing touching the surface underneath you. Straight Bridge 1. Sit on the ground with your legs stretched out in front of you. 2. Your knees should be straight, with your feet about shoulder width apart. 3. Place your palms on the floor on either side of your hips, with your fingers pointing towards your toes. Sit up straight. 4. Press down through the hands, tensing the arms as you simultaneously push your hips upwards until your legs and torso form a straight line. 5. Draw the chin up and look towards the ceiling. At this point your bodyweight will be passing through your palms and heels. Floor- Assisted L-Sit 1 You need to start in a piked legs straight out in front of you seated position on the floor. 2. Place your hands on the floor by your hips and straighten your arms – It’s important to keep them locked out. 3. Keeping your arms locked, lift your bum off the floor with your shoulders by driving your hands into the floor. 4. With your shoulders supporting your torso, tighten your core to lift your feet up off the ground. Keep your legs straight and