Caliversity Exercises
Caliversity Exercises
3 STEPS
FORWARD
KEY NOTES:
1.LEAN FORWARD WITH
SHOULDERS AND LATS
2.SQUEEZE YOUR ABS TO
MAINTAIN BALANCE
THE WIDE GRIP PIKED PUSH UP
WIDEN GRIP
KEY NOTES:
1.LEAN FORWARD WITH
YOUR CHEST
2.SQUEEZE YOUR ABS TO
MAINTAIN BALANCE
AS SEEN FROM THE PREVIOUS PAGES, THE PIKED PUSH UPS
CAN BE USED TO TARGET EITHER THE SHOULDERS OR THE
UPPERCHEST, WHICH IS A MUSCLE GROUP THAT IS
DIFFICULT TO TARGET SINCE PUSH UPS MOSTLY TARGET
THE LOWER CHEST
IT IS IMPORTANT, THAT, WHEN YOU DO EITHER EXERCISE
FOR THE UPPERCHEST OR SHOULDERS, THAT YOU FEEL THE
MUSCLES BEING USED WHEN YOU ARE DOING THE REPS.
THIS IS KNOWN AS MUSCLE ENGAGEMENT WHICH WILL
LATER TRANSLATE TO MUSCLE MEMORY
LEAN FORWARD
PRONATION
SUPINATION
CORE EXERCISES:
1. BICYCLE CRUNCHES
2. FLUTTER KICKS
3. LEG RAISES
4. RUSSIAN TWISTS
5. LEG IN AND OUTS
BICYCLE CRUNCHES
INSTRUCTIONS ON
HOW TO DO PISTOL SQUATS:
YOU ARE STILL SQUATTING WITH ONE LEG, BUT WITH IT BENT
INSTEAD OF BEING STRETCHED OUT, THE CENTRE OF GRAVITY
ACTING ON YOUR UNUSED LEG HAS BEEN REDUCED, THUS
REDUCING THE WEIGHT LOAD ON YOUR OTHER LEG
NORMAL SQUATS