BENEFITS
Improves aerobic fitness. Strengthens and tones THIGHS (quadriceps, hamstrings), HIPS (gluteals, iliopsoas), TRUNK (rectus and tranverse abdominus, obliques), CHEST (pectorals), SHOULDERS (deltoids) and MIDDLE BACK (trapezius).
STARTING POSTION
From a standing position step your left leg forward and your right leg back. Keep your elbows tucked into your sides and bent at 90 degrees.
EXERCISE ACTION
Maintaining a neutral pelvis and spine, alternately lift your legs, performing a rocking horse action front-to-back and back-to-front. Each time you rock on to your forward leg, sweep both forearms across and in front of your trunk. Each time you rock on to your back leg, contract your shoulder blades and sweep your forearms out and back keeping your elbows tucked into your sides. The sweep back should be performed with increased muscular effort. Work at a vigorous tempo to maximize aerobic benefits and maintain a full range of motion to maximize strengthening benefits. Exercise is performed at IMPACT LEVEL I.
KEY ELEMENT
Pelvic Stability and Postural Alignment
TRAINING TIPS
Keep chest lifted
Keep shoulders down and back
Maintain a neutral and aligned wrist
Engage abdominals to maintain spinal stability
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