Crystal Lake Wizards Wrestling Club

Standard Pushup

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

2.V-Up

1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.

3. 8 Count Body Builders

1. Start in a standing position and bend your knees and place your hands on the ground
2. Extend your legs back into a push up position.
3. Bring your knees back in towards chest and stand back up.
4. This should be a continuous motion and be fluid.

4.Straight Leg Obliques

1. Starting Position: Lie on your back and raise your legs straight into the air.
2. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

5.One Leg Box Step Up X (15-20 reps)

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

6.Towel Pull Up

7.Single Leg Bound to Box

1. Assume a stance with your feet parallel and shoulder width apart.
2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box.
3. Land on opposite foot and repeat according to prescribed repetitions.