PF Half Kneeling Lift

Video Description

This exercise helps develop shoulder, trunk and lower body stability and shoulder mobility. Kneel on your inside knee with opposite foot flat on floor. Both knees should be flexed at 90 degrees. Hold hips directly under the trunk and spine erect with the shoulders back. Start with your arms down over your right knee and bring them up and across your chest while keeping your arms close to your body and extend them up over your left shoulder. Your trunk should remain square and stable and your head should face forward.

Duration:

00:37

Coach/Presenter: Proformance Fitness

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Tags: proformance

Playlist Description

PF Core Workout 1

This workout starts with a movement prep component then goes heavy into core training, focusing on the muscle groups necessary to maintain postures for longs periods of time. Use this workout to build or keep a strong core in all phases of training. Workout progression and reps: 1. T-Spine Rotation x5 each side
2. Half Kneeling Lift x5 each side
3. Bird-Dog Diagonals x20 alternating
4. Trunk Stability Rotation Supine x10 alternating
5. Plank for 30 seconds
6. Side Hip Raises for 30 seconds the switch sides for 30 seconds
7. Plank Rocks fro 30 seconds
Rest 30 seconds
8. Renegade Rows for 30 seconds
9. Russion Twists for 30 seconds
10. V Ups for 30 seconds
Rest 30 seconds
11. Cross Pulls Lawnmower for 30 seconds the switch sides for 30 seconds
12. Step & Press for 30 seconds
13. Burpees for 60 seconds
Rest 30 seconds
REPEAT ALL