Prone Alterate Arm and Leg
Directions: Lie on your stomach, then tighten your abdominals. Tuck your pelvis under, bringing your ribs and pelvis together to make your low back flat. Have your arms over your head, then push your right arm, left leg, and forehead into the floor or mat. Lift the opposite arm and leg. DO NOT LET YOUR BACK ARCH. YOU MUST ACTIVELY TIGHTEN THE ABDOMINALS WHEN YOU LIFT YOUR LIMBS. The athlete should feel this exercise in the glute and muscles in between the shoulder blade.
Video Categories
Morning Swim Show Episodes (1186)
- of 198
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013
(12:9)
Ozzie Quevedo on The Morning Swim Show
May 15, 2013
(17:40)
John Dussliere on The Morning Swim Show
May 15, 2013
(11:29)
Amini Fonua on The Morning Swim Show
May 13, 2013
(13:18)
Workout Videos (82)
- of 14
Daren Brubaker
May 10, 2013
(0:16)
Victoria Toris Box Jumps
April 25, 2013
(0:27)
Daren Brubaker
April 18, 2013
(0:54)
Streamline Flutter Kick
April 11, 2013
(0:24)
Core Kicking
April 10, 2013
(0:49)
TRX Exercise for Starts
April 2, 2013
(0:43)
Interviews (894)
- of 149
Madeline Rosenthal on The Morning Swim Show
May 20, 2013
(11:48)
Connor Jaeger on The Morning Swim Show
May 20, 2013
(12:27)
Riley Mita and Noah Martin on The Morning Swim Show
May 16, 2013
(12:9)
Ozzie Quevedo on The Morning Swim Show
May 15, 2013
(17:40)
John Dussliere on The Morning Swim Show
May 15, 2013
(11:29)
Amini Fonua on The Morning Swim Show
May 13, 2013
(13:18)
Tip of the Week (44)
- of 8
TYR FastStache
March 30, 2012
(1:29)
Water Petting
November 7, 2011
(0:9)
Thumbs Up
November 7, 2011
(0:9)
Thumbs Down
November 7, 2011
(0:11)
Princess Waver
November 7, 2011
(0:7)
Ideal Free
November 7, 2011
(0:6)
Dryland Tips (89)
- of 15
Dryland Tip: Hands Over Head Curl-Up
May 16, 2012
(2:36)
Dryland Tip: KB Swing
May 9, 2012
(1:7)
Dryland Tip: Standing Windmill
May 3, 2012
(1:53)
Tennis Ball TFL
April 26, 2012
(2:17)
Prone Alterate Arm and Leg
April 12, 2012
(1:8)
Dryland Tip: Breast Progression
April 4, 2012
(2:58)
Performance of the Week (146)
- of 25
Speedo Performance of the Week: May 14, 2013
May 14, 2013
(1:21)
Speedo Performance of the Week: May 7, 2013
May 7, 2013
(1:40)
Speedo Performance of the Week: April 30, 2013
April 30, 2013
(1:7)
Speedo Performance of the Week: April 23, 2013
April 23, 2013
(1:6)
Speedo Performance of the Week: April 16, 2013
April 16, 2013
(1:19)
Speedo Performance of the Week: April 9, 2013
April 9, 2013
(1:3)
Poll of the Week (136)
- of 23
Poll of the Week: Is the Class of 2013's high school swimmers the best ever?
February 15, 2013
(1:37)
Poll of the Week: February 1, 2013
February 1, 2013
(1:45)
Poll of the Week: Jan. 25, 2013
January 25, 2013
(1:59)
Poll of the Week: Jan. 11, 2012
January 11, 2013
(2:0)
Poll of the Week: Jan. 4, 2012
January 4, 2013
(1:42)
Poll of the Week: Dec. 14, 2012
December 14, 2012
(1:32)
Early Years (115)
- of 20
Performance of the Week: July 24, 2012
July 24, 2012
(0:51)
SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012
(15:52)
Early Years: Mar. 31, 2008
April 6, 2011
(45:32)
Early Years: Mar. 28, 2008
April 6, 2011
(11:59)
Early Years: Mar. 27, 2008
April 6, 2011
(11:23)
Early Years: Mar. 26, 2008
April 6, 2011
(11:51)
Comments