Plyometryka: Crossover

Poziom:

Temat: Sport

KIRK VICKERS: This next movement is another fairly dynamic motion and movement. We're

going to be focusing on the hips and the pelvic region as well as the quads, the hamstrings

and the glutes, so more lower-chain motion and movement. We're going to go on to a four-point

position here. We call this a quad-ped motion. We talked about this earlier, a four-point

position, four points of contact. What we're going to do is we're going to step up and

across the body. We're looking for a lot of rotation in the hip. Again, many people have

a lot of restrictions through the hip and the pelvis. This maybe a difficult motion

which you may want to start with just coming forward and coming back. We call that kind

of a mountain-climber motion. But I like to make it a little more dynamic, bring that

foot up to the opposite hand, come back and then switch. Try to keep the hands flat on

the ground. What you'll find is one side might move better than the other, but work on getting

this power up and as much range of motion or as much movement as you can. This is good

for the shoulders, core, hips, pelvis, quads, hamstrings, another great total-body movement.

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