PUT INTO ACTION
Exercise 1: Moderate jogging of 3 min.
Exercise 2: Hold the position (legs outstretched, body straight) for 6 seconds, In the same position, do 6 climbs (without taking the supports off the ground) resting your heels firmly on the ground. In the same position perform 6 jumps without bending the knees, those are the ankles that work. The jumps are to be executed without dead time.
Exercise 3: Maintain the position (Support equivalent to shoulder width, heels on the ground, legs bent, back straight) 6 seconds, In the same position perform 6 climbs (without taking off the heels and supports from the ground). In the same position perform 6 jumps, bend your knees to jump and to cushion the fall. The jumps are to be executed without dead time.
Exercise 4: Maintain the position for 6 seconds: on the knees in front imbalance (sheathed: straight back, contracted abs and tight buttocks) with a partner lying with all his weight on the calves so as not to fall forward. Facing the ground, partner with the bust elongated and hanging on the calves, perform 6 rapid heel buttock lifts and controlled descents from the feet to the ground. Standing, on the spot, perform for 6 seconds alternating right foot / left foot on the buttocks. The back must remain straight and sheathed (no bust forward): place the back of the hands on the buttocks.
Exercise 5: Facing the ground (spider position), arms in line with the shoulders. Take off the body from the ground so that the angle between the forearm and the upper arm is 90° and that the shoulder blades do not exceed the elbows, position of the feet: perpendicular to the ground. Hold the position for 6 seconds. Same position as above but back to the ground. Raise the body this time so as to be supported, only on the elbows and heels. Hold the position for 6 seconds.