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Form Friday: Sandbag A-frame Liberty Curls


Since this is AB-tober month, for this Form Friday, I will explain another great core exercise: the Sandbag A-frame Liberty Curls (with a sandbag placed on your feet). Essentially, this movement is a full sit-up.

This exercise is on PFT's Friday workout for the month of October. Let's get you set-up!

Getting into Position:

  • Once you have a sandbag, sit on the floor.
  • With your knees bent, lay the sandbag across the top of your feet. This added weight, from the sandbag, will act as an “anchor” for your body. TIP: Make sure your legs and feet have a somewhat wide-stance. If they are too narrow, your knees will get in the way during this exercise.
  • Lay on your back.
  • Place your hands together and arms completely extended above your head.

The Movement:

  • As with all exercises, squeeze your abs and flex your glutes to protect your back.
  • Initiate the movement with an exhale to better engage your core muscles.
  • Use your arms to help you raise your upper body into a full sit-up. TIP 1: Make sure your hands stay together as you drive through. TIP 2: As you come up, pull your shoulders up and back at the top; stretching your hands up toward the ceiling.
  • Lastly, inhale and retrace your path back down to complete the repetition.
  • Repeat as necessary.

If you are unable to maintain good form, or this exercise is too difficult; that's okay! There are a couple modifications we can substitute, while still focusing on our core muscles.

  • Option One is Reverse Curls. Lay on your back. Initiate with an exhale. Use your core muscles to roll your knees to your chin. Then, extend your legs back out until your heels tap the floor.
  • If that exercise is too difficult, Option Two is Half Curl-ups. Lay on your back. Initiate with an exhale. Raise your shoulder blades off of the floor and only come halfway up.

That's all for this week's Form Friday! I hope this helps! Please share with your friends and family! As always, make each day AWESOME!

Form Friday: Bench Twists
Form Friday: Alternating Super(man) Toe Touches

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Thursday, 23 January 2020

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