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HIP CROSSOVER
BUILDS MOBILITY AND STRENGTH
IN YOUR CORE AND TORSO BY
CONDITIONING YOUR HIPS TO MOVE
INDEPENDENTLY OF YOUR SHOULDERS,
1
IMPORTANT FOR AVOIDING MUSCLE
STRAIN WHILE HIKING ROCKY TERRAIN
WITH A HEAVY BACKPACK.
1 Lie face up on the floor and extend
your arms and shoulders out to your
sides. Bend your knees and keep them
together; keep your heels on the floor.
2 Keep your knees touching, and allow
them to fall to the right until they reach
the floor. Next, twist them to the left.
Do five reps to each side, gradually
2
working up to a total of 20 reps.
ONCE YOU BECOME comfortable, try
this more advanced version: Lift your
feet off the floor to make your legs
form a right angle at the knees, and
twist left and right as before.
JUMPING JACKS
PLANK
WARMS UP THE MUSCLES, BUILDS
WORKS THE CORE, SHOULDERS, AND TRICEPS.
AEROBIC FITNESS, AND WORKS
1 Lie face down with your legs extended. Bend your arms and place your forearms
THE LEGS, BACK, AND LATS.
on the floor with your elbows under your shoulders.
1 Start with your feet slightly
apart and your arms at your
2 Lift your torso into a modified push-up so that your back is in a straight line from
sides.
your heels to your head. You’ll be on the balls of your feet, bracing yourself up with
your elbows, forearms and hands on the floor.
2 Just as you remember
from middle school, raise your
3 Tighten your back and abdominals to prevent your hips and gut from sagging
hands above your head as you
toward the floor. Hold this position for 10 seconds. Lower yourself and rest, then rise
simultaneously jump up and
up into the brace again. Repeat three times, or 30 seconds. Work toward eventually
spread your feet shoulder width
being able to hold the plank position for 60 seconds at a time.
apart. Jump, bring your feet
together, and lower your arms.
Repeat. Do 20.
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