Advertisement
Workouts

Prone Alterate Arm and Leg

Uploaded on April 12, 2012 by G_John
Share |
Purpose: Controlling range of motion at the hip is essential for all athletes. In swimming, the knee is maximally stressed during breaststroke and if an athlete has poor glute activation, then the knee will forgo more knee stress. This specific exercises forces core activation, a flat low back and hip extension.

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 URL:
Embed Code:
Tags:

Video Categories

Workout Videos (82)

  • First
  • Previous
  • of 14
  • Next

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)

Tip of the Week (44)

  • First
  • Previous
  • of 8
  • Next

Kitten Mittens
November 7, 2011 (0:11)

Hitchhiker Thumb
November 7, 2011 (0:12)

Arm Slapper
November 7, 2011 (0:8)

Interviewing Dr. Homayun Gharavi - Part 2
October 26, 2011 (7:18)

Interviewing Dr. Homayun Gharavi - Part 1
October 26, 2011 (10:49)

Tip of the Week: Breath out the Bad Air
April 27, 2011 (1:42)

Dryland Tips (90)

  • First
  • Previous
  • of 15
  • Next

Dryland Tip: Seated Extension
May 24, 2012 (1:19)

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)

Click Here for Mobile Site