ADVANCED: GROUND COMPRESSION III! Start exercise as basic variation. When you reach the push up, do an outside elbow roll extending the arm of the rotated hand. In final position, anchor to the ground with three points: feet and shoulder and your palm facing up.
From this position rotate the forearms inside, pull your elbow close to ribcage. While exhaling, activate your core to bring you back in sprawl position. Keep your hips elevated at the end of this transition.
From push up sprawl position jump back in squat press without leaving the ground with your hands. Be aware that now your hands should be still rotated as they were before the sprawl.
Rotate the elbow that is pointing outside to the inside pivoting your hand and jump back in start position. During transition, focus on your technique and maintain ground compression.
Rotate on the opposite side and sprawl. Hold your coordination with hand, flat foot and exhalation until you go down into sprawl on this side. Pay attention to not let your hips touch the ground.
Do an outside elbow roll extending the arm of the rotated hand. Drive yourself backward on your tricep and lock your elbow .
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