Wall exercises - Climb the wall

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Wallie Exercises

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  • TAG : Wallie exercises: A fun kid-friendly workout ..
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  • Start on left side, left forearm on floor, right arm extended to ceiling, left foot pressing into bottom of wall. Lift hips off floor into side plank and raise right leg as high as you can until it is barely touching wall (as shown). Hold for 30 seconds than switch sides and repeat. This wall exercise will work your shoulders and obliques.

    Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Pull right knee toward chest (as shown), then return foot to wall. Repeat immediately on left side. Continue, quickly alternating legs, for 1 minute. This wall exercise will work your shoulders, back, thighs, buttocks and abs.

  • Stand facing wall about a foot away, arms extended and hands on wall, left knee raised to hip level. Keep elbows in line with shoulders and lean forward until forearms rest on wall as you extend left leg back (as shown). Reverse for 1 rep. Do 10 reps, switch legs and repeat. This wall exercise will work your buttocks,hips,hamstrings, chest and abs.

    Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for 1 rep. Do 12 reps. Switch crossed legs and repeat. This wall exercise will work your shoulders, upper back, thighs, buttocks and abs.

  • Start in plank, hands under shoulders, feet in line with hips and pressing into wall. Engage abs as you lift hips until body forms a wide inverted V (as shown). Return to start and do 15 reps. This wall exercise will work your back, triceps, shoulders and abs.

PDF WALLIE EXERCISES STEVE ETTINGER 506 Pages

Start in plank, hands under shoulders, feet in line with hips and pressing into wall (as shown). Hold for 1 minute. Make it easier: Lower legs, place toes on floor with feet pressed against wall. This wall exercise will work your lower back, obliques, shoulders and abs.