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Bodyweight no. 9: Strengthen stability to stay mobile and injury-free for life

Posted by Mia Wilkinson for Strong Women Training Club

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Stability is a really key skill. The more stable you are in your every day life, the less likely you are to have a serious fall later down the road. We rarely focus on building stability outside of yoga or pilates, so this bodyweight session is full of stability testers. The Relay includes squat high knees, which require you to have good balance, while the Strength Circuit includes single leg good mornings, lunges and plank row rotations. 

Relay: Push up into squat high knee

Ahh, push ups. They’re the ultimate full-body stability and power move, demanding serious shoulder, core, glute and quad activation. Go down on your knees if you can’t get your chest to the floor in the full version.

How to push up

  1. Firstly, place your hands on the floor slightly wider than shoulder width with your arms straight and your toes touching the floor behind you (the top of a press-up).
  2. Draw your belly button in and squeeze your bum muscles.
  3. Build up to holding this position for two minutes. It’s a great regression from a press-up that also really works your abs.
  4. After mastering this, maintain the tension you created in the plank and start bending through the elbows as you lower your whole body towards the ground.
  5. Let your upper arms and elbows come out to 45 degrees as you lower.
  6. Stop when your elbows are level with your shoulders (about halfway).
  7. Maintaining the tension, push the ground away and come back to your high plank.