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Plyometryka: Crossover
Poziom:
Temat: Sport
KIRK VICKERS: This next movement is another
fairly dynamic motion and movement. We're
going to be focusing on the hips and the pelvic
region as well as the quads, the hamstrings
and the glutes, so more lower-chain motion
and movement. We're going to go on to a four-point
position here. We call this a quad-ped motion.
We talked about this earlier, a four-point
position, four points of contact. What we're
going to do is we're going to step up and
across the body. We're looking for a lot of
rotation in the hip. Again, many people have
a lot of restrictions through the hip and
the pelvis. This maybe a difficult motion
which you may want to start with just coming
forward and coming back. We call that kind
of a mountain-climber motion. But I like to
make it a little more dynamic, bring that
foot up to the opposite hand, come back and
then switch. Try to keep the hands flat on
the ground. What you'll find is one side might
move better than the other, but work on getting
this power up and as much range of motion
or as much movement as you can. This is good
for the shoulders, core, hips, pelvis, quads,
hamstrings, another great total-body movement.
