Hitch Fit Living Magazine Volume 8 - September/October 2016 | Page 34

Superman Rolls (5 each direction: abs, obliques, lower back)
Start in a hollow position with your upper back and shoulders of the ground and feet up, drawing your
belly button to the floor.
Keeping your upper body and legs off the floor the entire time, roll over to your stomach, extending your
arms over your head keeping you shoulder and legs off of the ground in an arched position.
Continue rolling the same direction to return to the starting position, then perform the exercise rolling the
opposite direction.
***Modification: Lying flat on your back, raise to the starting hollow position and then back down 10x.
Lying flat on your stomach, raise into the arched position and then back down 10x.

Candlestick Jumps (10-15 reps: legs, glutes, core)
Starting in a standing position, sit down to the ground and roll back into a candlestick position with your toes
pointing up. Do your best not to use your hands!
Roll back to a standing position and JUMP! Keep in mind that you’ll want to use a little momentum during the
rolling process
Don’t forget to JUMP!
***Modification: Squat jumps