Pellau Magazine

Forget the weight rack. The key to athletic strength is at your feet

Bodyweight Work

Pushups aren't the only reason to hit the floor during your workout. "Your hands and feet are covered with sensors that provide feedback about limb position and alignment," says Jeremy Frisch, U.S.A.W., owner of Achieve Performance Training. The more you engage your hands and feet in ground-based exercises, the greater the boost you'll see in your athletic performance.

DO THIS
Perform the following exercises as a circuit, moving from one to the next with 45 seconds of rest in between. Once you've done them all, rest for 1 to 2 minutes. Repeat the circuit as many times as you can in 15 minutes. For best results, do this workout barefoot at home.

Elevated Bird Dog Reach

Get down on all fours with your hips up and your knees bent 90 degrees but only your hands and feet touching the floor.
Raise your right arm and left leg until they're straight and in line with your body. Return to the starting position. Repeat with your left arm and right leg. That's 1 rep. Do 8 to 10.

Straight-Leg Crab Hip Raise

Sit with your heels on a bench, your butt on the floor, and your weight supported on your hands.
Raise your hips so your body forms a straight line from your shoulders to your feet. Pause, and then lower your hips back down (but don't let them touch the floor). That's 1 rep. Do 10 to 12.

Alligator Lunge

Assume a pushup position with your arms straight and your hands slightly beyond shoulder width.
Simultaneously move your left hand forward and place your right foot next to your right hand. Lower your hips and pause. Repeat using your right hand and left foot. Continue for 15 to 20 yards.

Crab Toe Touch

Assume a crab-walk position with your heels beneath your knees and your palms beneath your shoulders.
Lift your hips, raise your right hand and left leg, and try to touch your toes. Return to the starting position. Repeat with your left hand and right leg. That's 1 rep. Do 10.

Four-Way Bear Crawl

Get on all fours with your hips up and your knees bent 90 degrees but only your hands and feet touching the floor.
Crawl forward for 5 yards, right for 5 yards, backward for 5 yards, and left for 5 yards to complete a full square.
Repeat, reversing the directions (backward, left, forward, right).

Front-Loaded Pushup

Assume a pushup position.
Lower your chest toward the floor, but as you do, push your body forward (your hands should end up near your waist). Return to the starting position and continue for 30 seconds, shooting for 10 reps. That's 1 set. Do 3, resting 60 seconds between sets. Too easy? Elevate your feet, pause at the bottom of each repetition, or lengthen the set and shorten the rest.


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