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3. Focus your eyes on a point on the floor just in
front of you.
4. Keep your spine straight.
Modification: Support yourself on your knees and
forearms. Lie prone, flex (bend) your knees, moving your
feet toward your buttocks, and support your body with
your forearms and your thighs just above the knees.
Challenge: Add alternating leg raises.
Steady-State Cardio (5 minutes)
SWIMMING ARMS AND LEGS (1 minute)
This exercise uses the muscles opposing those used in
the plank to balance out the workout.
1. Lie prone on the floor with your arms and legs
fully extended.
2. Continuously alternate lifting your right arm/
left leg and your left arm/right leg.
3. If possible, do not rest any of your limbs on the
floor during the minute.
Steady-State Cardio (5 minutes)
Body-Weight Sumo Deadlift (1 minute)
This exercise introduces the proper form for the
sumo deadlift. Executing this movement using good
form will teach your body to recruit the appropriate
muscle fibers when you pick up your dive gear,
minimizing the risk of injury. It will also stretch your
hamstrings, which tend to tighten up after some
cardiovascular exercises.
1. Stand with your feet comfortably wider than
shoulder width and your eyes looking forward.
2. Push your hips back, place your hands
just above your knees (as if catching
your breath), and keep your neck
neutral.
3. Track your hands from inside
your knees straight toward your
ankles, trying to touch the floor
while bending at the knees and
hips.
4. Stand up, extending your knees
and hips, and squeeze your
glutes at the completion of the
movement.
Steady-State Cardio (5 minutes)
You can repeat this cycle for two or three rounds
or do each round as an individual training session —
it all depends on your current training state and
personal schedule. The best cardiovascular workout
is the one that will become a regular part of your
weekly routine.
Feel free to spice it up by substituting exercises that
have been introduced in previous issues of Alert Diver.
Just be sure to focus on form and have fun.
AD
PHOTOS THIS PAGE BY STEPHEN FRINK
