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EXERCISES USING THE HANDLE
RUNNING IN PLACE FIG.R
Starting position
1. Stand on the mat with your legs together.
2. Hold on to the handle with both hands.
3. Slightly bend your knees and bend forward slightly, bending from the hip.
4. Stick your bum slightly out to the back and straighten your pelvis.
5. Draw in your navel and draw your shoulder blades toward the spine.
6. Keep your shoulders down and your head in extension of the spine.
7. Tighten your arms, glutes and abdomen.
8. Firmly push one foot into the mat and lift the other o the mat.
9. Switch feet whilst running in place.
10. Perform three sets of 10–15 reps of this exercise.
Important: Switch your feet quickly and powerfully, keeping your body tight.
FRONT SCISSORS FIG.S
Starting position
1. Place one foot in front and the other about one step behind the front foot.
2. Hold on to the handle with both hands.
3. Slightly bend your knees and bend forward slightly, bending from the hip.
4. Stick your bum slightly out to the back and straighten your pelvis.
5. Draw in your navel and draw your shoulder blades toward the spine.
6. Keep your shoulders down and your head in extension of the spine.
7. Tighten your arms, glutes and abdomen.
8. Firmly push o the mat and switch feet. Move your arms along accordingly.
9. Perform three sets of 10–15 reps of this exercise.
Important: Switch your feet quickly and powerfully, keeping your body tight.
SIDE TO SIDE JUMP FIG.T
Starting position
1. Stand on the mat with your legs together.
2. Hold on to the handle with both hands.
3. Slightly bend your knees and bend forward slightly, bending from the hip.
4. Stick your bum slightly out to the back and straighten your pelvis.
5. Draw in your navel and draw your shoulder blades toward the spine.
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