Test Your: Total-Body Mobility and Stability
Use masking tape to mark a straight line on the floor. Stand with your feet together on the tape, holding a broomstick vertically behind your back, one hand holding it behind your head, the other grabbing it behind your hips. Lunge forward with your right foot directly in front of left on the tape, until your right knee is bent 90 degrees and your left knee nearly touches the floor. Repeat on the other side. Your torso should not lean in any direction. Your knee should not collapse inward or pushes out to the side.The stick should stay in contact with your butt, back, and head at all times.
Improve It: Kneel on your right knee holding a, 8- to 10-pound dumbbell horizontally in both hands, arms extended in front of your chest. Keeping your arms straight and your torso facing forward, raise the weight up and to the left. Then, lower it diagonally across your body to your right hip. That's one rep. Do 10 on each side.
Test Your: Strength and Coordination Between Your Shoulders, Back, and Hips Lie facedown on the floor, with palms under shoulders, elbows bent by sides. Push your body up in one solid movement until you're in a pushup position. You should be able to raise your body in one unit and not roll up or sway from side to side.
Improve It: Start in a plank position with your forearms on the floor, elbows under shoulders, back flat. Brace your core by contracting your abs. Hold for 30 seconds, then lower to the floor. Rotate to the left, resting your weight on your right elbow and forearm, with hips and legs stacked. Hold 30 seconds. Repeat on the other side.
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