Making the Cut (45 page)

Step Plyo

Muscles Targeted:
cardiopulmonary system, quads, inner and outer thighs

Starting Position:
Stand facing a vertical step box or 12-inch platform with your right foot placed on top of it and your left foot on the floor behind it.

Performance Description:
Pushing off the right foot, hop up into the air and land with your left foot in the center of the box and your right foot on the floor. Repeat using alternating legs. Exhale each time you push off the bench. Keep a fast pace in order to keep your heart rate up.

Tips:
Make sure you push off the foot that is placed on the step, not the foot on the floor. Always land with a slightly bent knee. Keep your abs tight and your pace fast.

[variation]

Side Step Plyo

Stand sideways next to a step box or 12-inch platform, with your right foot in the center of the platform and your left foot on the floor. Pushing off the right foot, hop laterally up and to your right, landing on the other side of the platform with your left foot in the center and your right foot on the floor. Repeat on the left leg. Exhale each time you push off the bench. Keep a fast pace in order to keep your heart rate up.

Step-up

Muscles Targeted:
glutes, hamstrings, quads

Starting Position:
Stand facing a bench or platform, your feet a hip-width apart. Place your right foot up on the step, making sure your whole foot, including the heel, is squarely and firmly placed.

Performance Description:
Exhale, and press off your right leg to bring your left foot up and onto the bench as well. You should have both feet firmly planted on the bench at the midpoint of this exercise. Then slowly lower your right leg back down to the ground, leaving your left foot firmly on the bench. Repeat.

Tips:
Pay attention to good posture. Keep your abs drawn in, don’t arch your back when stepping up onto the bench, and control your descent.

Dropsy

Start by standing on top of a platform or workout bench, your feet a hip-width apart. Take your right leg, and hold it back behind your body and off the bench. In slow motion, lower your body down toward the ground until your right foot is hovering about two inches from the floor. Do not let your foot touch the floor, or it defeats the purpose of the exercise. With your left leg on the platform, press your body back up to the starting position, placing the right foot back up on the platform. Repeat on the opposite leg.

Superman

Muscles Targeted:
lower back, glutes, hamstrings

Starting Position:
Lie on your stomach with your forehead on the floor and your arms straight out in front of you.

Performance Description:
Exhale, and simultaneously lift both arms and legs a couple of inches off the floor. Hold for a beat, then lower your limbs back down to the floor and repeat.

Tips:
Exhale as you raise your body up, and inhale as you lower. Don’t lift higher than a few inches off the ground. Keep your spine straight and your eyes focused on the floor. Don’t look up because it will strain your neck.

Surrender

Muscles Targeted:
shoulders, lower back, quads, glutes

Hold a dumbbell in each hand, and raise them straight up over your head. Drop your left leg back into a kneeling position. Then drop the right leg back into a kneeling position. Step back up to standing position with the left leg and then the right. For the next repetition, start with the opposite leg. The weights should never drop or lower throughout the entire set.

Swing Kick

Muscles Targeted:
cardiopulmonary system, quads, glutes, lower back, abs, inner and outer thighs

Starting Position:
Stand behind the back of a chair with your feet a hip-width apart.

Performance Description:
Take your right leg, and swing it up and over the back of the chair. Then quickly swing it back to the starting position in the other direction. Repeat using alternating legs.

Tips:
Keep your leg straight throughout the entire movement, and keep a fast pace.

Tricep Extension

Muscles Targeted:
triceps

Starting Position:
Hold a dumbbell in each hand, and stand with your feet a shoulder-width apart, knees slightly bent. Extend both arms directly over your head so they are perpendicular to the floor and in line with your body.

Performance Description:
Inhaling, bend your arms, slowly lowering the dumbbells behind your head. Keep your elbows close to your head and pointed straight up throughout the entire exercise. Lower the weight until you feel a stretch in the back of your arms. Exhale, and raise the weight following a slight arc back up to the starting position.

Tips:
Be careful not to hit the back of your head when raising the weight. Do not let your elbows flare out to the side, as this will engage the shoulder and you will lose the tricep isolation.

[variations]

Tricep Kick-Back

Hold a dumbbell in each hand, and stand with your feet a hip-width apart, a slight bend in your knees. Now bend over at the waist so your torso is just above parallel with the floor. Bend both elbows so that your upper arm is locked at your side and also parallel to the floor. Your forearms should be perpendicular to the floor. Keeping your upper arm still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in toward your body. Hold for a beat and inhale, slowly lowering your arms back to the starting position. Repeat. Keep your abs tight and your back flat. Do not let your upper arm move during the entire exercise.

Tricep Press

At a tricep press station, set the pulley of the cable at the topmost setting, and attach a straight or U-shaped bar. Grasp the bar, hands about 6 inches apart, palms facing down. Stand with your feet a shoulder-width apart. Bend your elbows so that your forearms are just more than parallel to the ground. Exhale, and push the bar straight down, keeping your elbows firmly pressed against your sides. Hold for a beat. Inhaling, slowly raise the bar back up to the starting position. Repeat. Keep your abs tight, your chest out, and your shoulders back. Don’t let your elbows wing out or lift up as you press and raise the weight. Be careful not to cheat by leaning forward or pushing with your shoulders. Do not let the bar go higher than just above parallel, or you will lose the contraction in your tricep muscles.