Copenhagen: foot-supported raises

Category: Strength

Level: 3

4-8 reps each side

Carla van den Berg

Set up similar to a side plank: Straight line from head to ankles, with elbow directly under shoulders
Supporting partner sets up close to the feet. There are two options for set-up:
- In a half kneeling position; front knee acts as a bench
- In a squat position; hands reaching down to hold the partner's leg
Partner supports the upper leg at the ankle
Raise foot of the lower leg up to meet the foot of the upper leg in a controlled movement, then lower in back towards the ground
Keep hips off the ground throughout the exercise

Lifting lower leg too quickly
- Cue "Slow, controlled"
- Reduce number of reps if needed
Hips too low ('sagging')
- Cue "Raise hips slightly towards the sky"
Hips rotating inwards
- Cue "Square, open hips"
Upper shoulder rotating inwards
- Cue "Proud chest"
- Cue "Reach hand up towards sky"
- Cue "Pinch shoulders back towards spine"
Head hanging down
- Cue "Long, strong neck"

��ݮ��Ƶ��