Bodyweight Strength Training: 12 Weeks to Build Muscle and Burn Fat by Jay Cardiello

Author:Jay Cardiello [Cardiello, Jay]
Language: eng
Format: mobi, azw, pdf
Publisher: Rockridge Press
Published: 2017-12-05T00:00:00+00:00

KNEE SCRATCHER

CORE | HIP FLEXORS | RECTUS ABDOMINIS | SPINAL ERECTORS

The Knee Scratcher exercise combines core strength with hip balance and stability in one challenging movement. This is another example of an anti-rotational exercise. When performed properly, it increases strength and stability in order to prevent rotation. The exercise also emphasizes hip mobility and stability.

1. Begin in a Full Plank position with your feet together. Make sure your hands are directly under your shoulders. (A)

2. Brace your core and bend your left knee, driving it up to your left elbow. Touch your knee to your elbow and pause. (B)

3. Slowly slide your knee down your left arm to your wrist. (C)

4. Lift your knee back up to touch your left elbow. (B)

5. Return your left leg to starting position (A), and repeat on the other side.

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