ICYDK,isometric exercisesinvolve holding still so there’s no lengthening or shortening of the muscle.
“Isometrics are really great way to be super intentional and specific about a body part.”
“Plyometrics are about reducing ground contact time,” he explains.
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Try these moves, recommended and demonstrated by Dugger.
A.Stand with feet hip-width apart, arms at sides and palms facing toward body.
Raise right knee so it’s in line with hips, right foot flat and facing the floor.
Kamraan Husain
Bring left hand up in front of chest, elbow bent and tucked at side.
Take one small hop on right foot.
That’s one rep.
Do 30 reps, alternating sides.
A.Stand with feet hip-width apart, arms at sides and palms facing toward body.
B.Extend right leg out in front of body, heel resting on the floor and toes pointed toward body.
Do 10 reps, alternating sides.
Bicycle Circuit
This movement will fire up your glutes, abductors, and core, says Dugger.
Even though the exercise is weight-free, you’ll surely feel the burn.
Allow right forearm to rest on the floor and place left hand on hip.
This is the starting position.
B.Keeping feet together, lift hips up off the floor and press hips forward.
Reverse the movement, pushing hips back and returning them to the floor.
Then, reverse the movement and bring left foot back to meet the right.
Then, reverse the movement and bring left foot back to meet the right.
A.Stand with feet hip-width apart and hands resting on hips.
Reverse the movement to bring trunk back to center.
Lower hands back to hips.
F.Remove hands from hips and extend arms over head and behind body, reaching for the wall behind.
Reverse the movement and bring hands back to hips.
A.Stand with feet together, hands clasped in front of chest.
Simultaneously, extend arms out in front of chest.
Keep left leg straight but not locked, both feet pointing forward.
Do 10 to 14 reps, alternating sides.
This is the starting position.
That’s one rep.
Do 10 reps. Switch sides; repeat.
