#1 The Push Up
Target Areas: Triceps, Biceps, Traps, Lats, Shoulders.
Starting with your hands shoulder width apart below your shoulders extend your legs behind you with your knees off the ground so that your body is parallel to the floor. Facing forward lower your chest by pushing your elbows outwards and guide your chin towards the floor making sure that your chest flows down in an even movement with your pelvis moving at the same rate.
Breathing out on the way down and in on the way up.
Beginners: 5 sets of 2 Push ups.
Intermediate: 6 sets of 5 Push ups.
Adanced: 10 sets of 10 Push ups.
#2 The Sit Up
Target Areas: Lower Back, Obliques, Abdominals, hamstrings.
Sit on the ground with your knees bent and feet on the floor a comfortable width apart, lightly cup your hands over your temples (Don't pull on your neck) Now lower your head while keeping your back, neck and shoulders relaxed and in a straight line towards the floor. Once lowered with controll, squeeze your abdominanls to lift your
She-Be 20
sIX TIPS
It's all about the Core!
Stabiliity is important for every movement you make on the football field. Whether you are jumping for an arial ball or jockeying in defence, the more stable your body is the more successful you will be in winning the ball, keeping possession and scoring GOALS!
#3 Plank Position
Target Areas: All major muscle groups.
Starting in the push up position, lower yourself onto your elbows with your arms bent and hands facing forwards.
Keep your back flat and your pelvis low in order to activate your obliques, Quads Hamstrings and Glutes.
Maintain deep steady breathing and hold the position. Variations include raising alternate legs behind or bringing alternate knees to chest.
Beginners: 4x 10 seconds, 10 seconds rest between.
Intermediate: 4x 20 seconds, 20 seconds rest between.
Advanced: Plank Variations 5x 1min; 30 seconds rest between.
torso back up towards your thighs. This is 1 rep.
Always exhale on the way up pulling the abdominals in. See video above.
Beginners: 5 sets of 2 sit ups
Intermediate: 6 sets of 5 Push Ups
Advanced: 10 sets of 10 push ups
FOR STABILITY
1
2
3
push up!
SIT UP!
PLANK!