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Double Side Jackknifes
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Double Side Jackknifes
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Primary muscle group(s):
Abs, Obliques
Glutes & Hip Flexors
  • Bring yourself to the ground and lie on your left side. Be sure to stack your feet.
  • Place your left hand on your side while raising your right arm above your head so that the elbow is pointing towards the sky.
  • Focusing all of the tension and contraction in the obliques, bring your feet up while you raise your upper body. Lead with the right elbow.
  • Hold the contraction and slowly return to the starting position. Do not allow your feet or shoulder to touch the ground.
  • Repeat.
Primary muscle group(s):
Lower Back
  1. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
  2. Raise your upper body from the mat to form V-shape with your thighs.
  3. Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
  4. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
  5. Return to the start position while breathing out.
  6. Repeat the movement,this time to the left side of your body.
  7. Repeat.

As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.

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