Exercise Basics

Push - Ups

3/2/2015

Start in basic plank position. Push up till arms are fully extended. Keep eyes on the floor, core locked and back straight. Do not lock elbows. At the top of the extension, drop back to starting position and repeat.

Same as the Extended Arm Pank, but keep doing reps.

Plank - Arm Extentions

1/14/2015

Start in regular Plank possition. Lift up like a push up till arms are fully extended. Keep eyes on the floor, back stright and do not lock elbows.

Simple Plank

1/6/2015

One of the first exercises incorporated into the Knights Hall workouts, the isometric Plank is perfect for trimming and tightening the abdominal wall. Keep back straight, eyes forward, pull stomach towards spine and squeeze the glutes during hold.

Side Plank With Arm Extensions

1/5/2015

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1) Step 1 - Simple Straight Arm Plank - Begin with a push up holding form with arms extended. Contract your core, while drawing your abs inward towards your spine and squeezing your glutes. Keep your arms underneath your shoulders and extended the whole time. Do not lock your elbows.

2) Transition one arm free, maintaining contracted core and feet and other arm in place.

3) Place the non-support arm straight up in the air. Tighten your core and lift your hips to bring your body into alignment (from feet to shoulders). Keep neck in a neutral position, keep eyes forward, hold for directed amount of time and do not lock elbow.

After hold is complete, return to Simple Straight Arm Plank and repeat with alternate arm.

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Kettle Bell Swing

1/3/2015

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Step 2
Swing Kettle through legs, keeping heels planted, head strait, eyes foward and make sure you are sqauting with the bell.

Step 1
Starting position.

Step 3
Thrust hips forward, while straightening knees and swing the bell like a pendulum. Use the natural momentum of the straightening and squatting to drive the kettlebell motion. This is not an arm exercise.

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