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1. Stationary March

pull up bar dip station rest day exercise - March
The Essential Speed and Agility Exercise

Learning the Stationary March is important because in this exercise are the basic mechanics for all other Speed and Agility Exercises. You can add resistance, movement, change the speed, change the rhythm and add kick outs or hip rotations. All these variations make up the bulk of traditional speed and agility exercises. These are the same exercises that guys like Hussein Bolt and NFL running backs use during their track workouts.

The first four steps of this exercise are critical because they deal entirely with your posture. Maintaining great posture while you exercise is the secret to getting great abs. To learn more secrets about great posture read Excellent Posture as a Fitness Goal.

Repetitions: 10-20

Instructions:


1. Suck in your stomach. Keep it held in throughout the exercise.
2. Move your center of balance off your heels and towards the middle of your feet.
3. Tuck your hips underneath you by flexing your gluteal muscles.
4. Keep you shoulders back and relaxed.
5. Raise one knee up, making sure that your foot moves straight up underneath your body, not out in front.
6. Flex your foot and ankle upward. (Pull up with your toes)
7. At its highest position your flexed ankle should pass directly by your support knee.
8. Lower your foot and knee to the start position.
9. Arm action is normal.


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