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

Michael Phelps Tees Off
January 30, 2013 (0:36)

Michael Phelps Practice Swing
January 30, 2013 (0:6)

Fast Hands Fast Feet Exercise
December 26, 2012 (0:26)

Plyometric Push-Up and Seated Box Jump
December 26, 2012 (0:44)

David Douglas Masters Practice
September 8, 2011 (2:19)

David Douglas Masters Practice
September 8, 2011 (1:5)

Tip of the Week (44)

  • First
  • Previous
  • of 8
  • Next

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)

  • First
  • Previous
  • of 15
  • Next

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)

Click Here for Mobile Site