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Form Friday: Alternating Reverse Twist-ups

alternating-reverse-twist-ups

This exercise is from Tuesday's workout. Essentially, the movement you will be performing is a reverse curl with an oblique kick at the top. Let's keep that in mind and set-up for success!

Alternating Reverse Twist-ups

  1. Lie on your back
  2. With your hands above your head, use your dumbbell as an anchor and grasp your dumbbell by both ends.
  3. Bend your knees
  4. Exhale to engage your core muscles. Roll your hips to bring your knees up. TIP: Core and Curl. (This is a Reverse Curl motion.)
  5. Once your butt is off the ground, and your knees are up, twist your hips and kick to one side. TIP: Twist and Kick. (This is a “corkscrew” motion with an Oblique Kick. Alternate your kick direction each time: left and right)
  6. To release out of each repetition, retrace your path until your shoes tap the ground; then repeat. (Maintain control of your legs the entire time. Do not let your legs fly up or fall down.)

Modifications

If you have an injury that impairs your mobility, or flexibility, there are two modifications you can do for this exercise.

  1. If you are unable to position your arms above your head, you can do this exercise without the use of a dumbbell. Instead, keep your arms fully extended on the ground at a 45 degree angle away from your body. This will allow you to use your arms for stability.
  2. If you are unable to successfully bring your legs up, you can do our Heel Taps exercise to duplicate a similar motion.

I truly hope this helps you become more successful with this exercise! Thank you for reviewing this blog! Keep being AWESOME!

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Form Friday: Free Band Double Triceps Extensions

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Wednesday, 15 August 2018

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