Level 1: - Set up position same as Gymnastic Plank from pt.3 - Hand beneath the shoulders. - Finger tips pointing forwards. - Heels squeezed together to replicate the push up position. - Squeeze glutes as tight as we can. - Keeping your ribs down (same as Hollow Position in previous episode)
Once you're in the above position, shift your weight forwards and then down to the floor making sure shoulders and hips are moving at the same time. Aim to be in a straight line for the full movement.
Level 2: - Same as above, but slow the movement down as much as possible to increase time under tension.
Aiming for 10 - 20 reps at each level.
Meet SAM COWLER
Colchester Fitness Centre & CF DireWolf Founder
After 10 years of football in a professional set up, taking me around the world through multiple different countries and leagues I stepped away.
I gravitated towards CrossFit because of it’s attitude toward progress and excellence in what ever we choose to do. The idea of using fitness as a way to help people make a positive shift in their lifestyle, along with learning from some of the best coaches in sport and fitness lead me to achieving my CF-L3. A cert that only 1% of trainers hold, world wide.
Opening Colchester Fitness Centre and CrossFit DireWolf allowed me to bring fitness to Essex and along with it, a place for people to come and get away from the stresses of every day life and work.