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Advanced Exercises
In order to do these exercises you have to be at an intermediate to advance fitness level and not be suffering from any muscle injuries (e.g. lower back area). If you are, then I would recommend not doing these exercises until your body is fully recovered or you're cleared by your physician.
Below are different advanced exercises that you can add to your routines.
Advanced Movements
Advanced Movements Tips
#1 Resisted Planks
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Center the resistance band below your shoulders.
Body Part: Core
#2 Souped Up Half V-Ups
Remember to keep your core engaged. Cross the bands around your feet, like a X, to avoid the resistance band slipping. Do a couple practice movements before incorporating the movement into your workouts.
Body Part: Core
#3 Full V-Ups
Remember to keep your core engaged. Cross the bands around your feet, like a X, to avoid the resistance band slipping. Do a couple practice movements before incorporating the movement into your workouts.
Body Part: Core
#4 Thrusters
The movement begins from a standing position with the resistance band under your feet (like a squat). You will perform a front squat, ensuring that you reach full depth (the crease of your hip is below the top of your knee). As you stand from the squat, you will push the resistance bands overhead (like a shoulder press), ending with the handles balanced over your heels.
Body Part: Legs, Shoulders, Core
#5 Resisted Bicycle
To complete the resisted bicycle maneuver: place the handles snuggly around your shoes, lie down, keep your back straight and tilt back holding the resistance bands in your hands. Next, take your knees up and make a motion with your legs as if you are riding a bicycle. Relax and remember to breathe throughout the process.
Caution: Use slow and controlled movements as not to dislodge the handles from your shoes.
Body Part: Core
#6 Resisted Mountain Climbers
Mountain Climbers for speed training should be a part of every athlete’s program.
Attach the ankle straps. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg.
Body Part: Core
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