Fit_Life_July_2017
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
In sessIon<br />
A<br />
B<br />
B<br />
A<br />
double-leg stretch<br />
Lie on your back with your hands behind your neck and your legs<br />
in a table-top position. Lift your head and shoulders off the ground,<br />
engage your core and look towards your knees (A).Exhale as you<br />
extend both your legs straight out in front of you (B). Inhale as you<br />
return to the starting position. Repeat, keeping your head and<br />
shoulders off the ground the entire time.<br />
squat jump<br />
Stand with your knees bent, your feet hip-width<br />
apart and your arms straight out in front of you (A).<br />
In one explosive movement, jump up as high as<br />
you can, swinging your arms behind you and fully<br />
extending your legs (B). Try to land as softly<br />
as possible, and then repeat.<br />
A<br />
Words: Sarah Ivory; Photography: Paul Shiakallis; Model: Bianca Koyabe<br />
mountain-climber push-up<br />
Start in high-plank position, with straight legs and arms, your<br />
hands flat on the ground and your toes curled under (A). Lift your<br />
right foot off the ground and bring your right knee towards<br />
your chest (B). Return to the starting position and repeat with<br />
your left leg. Continue alternating legs, mimicking a running<br />
action, while keeping the movement constant and controlled.<br />
After every six moves, do a push-up.<br />
B<br />
A<br />
roll down and rag doll<br />
Stand with your feet hip-width apart and extend your arms<br />
above your head to form a Y shape (A). Lower your head and<br />
roll down, bringing your hands towards the ground while keeping<br />
your legs straight (B). At the bottom of the movement, hold your<br />
elbows and gently sway your upper body from side to side (C).<br />
Let go of your elbows, relax your knees and roll back up, one<br />
vertebra at a time, until you are standing upright.<br />
B<br />
C<br />
<strong>July</strong> <strong>2017</strong> 27