Paleo Fitness: A Primal Training and Nutrition Program to Get Lean, Strong and Healthy by Brett Stewart & Darryl Edwards & Jason Warner

Author:Brett Stewart & Darryl Edwards & Jason Warner
Language: eng
Format: mobi
Tags: Health & Fitness, Diet & Nutrition, Nutrition, Exercise, General
ISBN: 9781612432076
Publisher: Ulysses Press
Published: 2013-02-18T08:00:00+00:00

DUCK WALK

1 Start in a low squat position, with your arms resting at your sides.

2–3 Walk forward while maintaining the low squat position and an upright torso. You may need to lean forward to stay balanced. Make sure you keep your forward foot flat with your weight on the heel. Stay on the ball of your foot with the opposite foot.

TODDLER CLIMB

1 Kneel in front of a chair, sofa, bench or raised platform of similar “sitting” height with your knees shoulder-width apart. Make sure the platform can fully support your body weight. Place both hands flat on the edge of the platform shoulder-width apart, with your arms fully extended and elbows slightly bent.

2 Keeping your hands in place, raise your knees slightly off the ground, keeping your knees bent and shoulder-width apart and balancing on the balls of your feet.

3–4 Keep your core tight and use slow and controlled movement to place your right hand on the floor. Once the right hand is in place, place your left hand down on the floor.

Reverse the movement by slowly raising your left hand until it’s back on the platform, then raising your right hand back to the platform. Aim for very soft and quiet movements to ensure low impact on the joints. Continue.

VARIATIONS: To increase instability, keep your hands and feet much closer together. To really challenge the core, go for half- or quarter-speed movement. You can also perform the movement at greater speed but still maintain control, or you can change the height of platform.

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