Skydivers: Exercise for Posture

Skydivers: Exercise for Posture

SKYDIVERS: EXERCISE FOR POSTURE

The skydiver is a great exercise for posture that will engage the lats, upper back, and muscles that maintain the integrity of shape in the spinal column.

Targeted Muscles: Posterior Postural Group

Key Points:

  • Lay face down on the floor with your arms by your sides and palms facing the ceiling
  • Lift your chest off the floor, arching your back as much as possible
  • Bring your hands up, drive them upwards and squeeze your shoulder blades together
  • Release and repeat
  • Use full range of motion

 

Ballistic Jump Squats

Ballistic Jump Squats

 

BALLISTIC JUMP SQUATS

Use ballistic jump squats to build explosive power in the lower body, or as a bootybuilding technique to build amazing glutes! 👌🏾😉

Targeted Muscles:

  • Gluteus Maximus
  • Hamstrings
  • Quadriceps

Key Points:

  • Keep your chest high, back straight & core tight
  • Feet should be just outside of shoulder width
  • Squat ass-to-the-grass, bounce a quarter of a repetition three times, jumping as high as you can on the third
  • Use full power on each jump squat
  • Land softly

 

 

Learn about the benefits of jump squats here: https://www.yourworkoutbook.com/squat-jumps/

Try this variation!: https://immortal-training.com/box-jumps/

Overhead Squat Test

Overhead Squat Test

WHAT IS AN OVERHEAD SQUAT TEST?

The overhead squat test is a simple way to assess your overall function ability and biomechanics. It will give us general understanding of how the kinetic chain of energy works throughout the body.

WHAT DO I NEED?

  • Broomstick
  • Camera
  • Barefeet

HOW DO I PERFORM AN OVERHEAD SQUAT?

Watch the video below for detailed instructions of how to perform the movement.

Key Points:

  • Keep your back straight, chest high and core tight
  • Your feet should be shoulder width apart
  • Take a wide grip (outside shoulder width) and hold the stick directly above your head
  • Squat ass-to-the-grass (if possible) using full range of motion
  • Keep your feet flat and drive yourself upwards by pushing through the heels

 

 

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