BLACKROLL MÉXICO | Legs – BLACKROLL MÉXICO

STANDING SCALE WITH THE BLACKROLL®

STARTING POSITION
Hold the BLACKROLL® in both hands. Stand with your feet shoulderwidth apart and your upper body upright and extend your arms above your head.

EXECUTION
Shift your bodys weight on your right foot and take your left foot off the ground. Bend forward your upper body keeping your back straight and extend the left leg backwards until your arms, upper body and left leg are in one line and parallel to the floor. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.

BULGARIAN SPLIT SQUAT WITH THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor and stand about 50 cm in front it in an upright position with your feet hipwidth apart. Lace your hands behind your head and plant your right foot with the toes on the BLACKROLL®.

EXECUTION
Keep your upper body upright and bend your left knee. Pause in this position and slowly come back up. Repeat this exercise for 10-15 reps, then switch sides.

SIDE PLANK WITH ABDUCTION ON THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor. Lie onto your left side. Place your left foot on the BLACKROLL® and your left elbow underneath your shoulder propping you up on your left forearm. Your right hand is on your right hip.

EXECUTION
Lift your hip off the ground and come into a side plank. Raise the straight upper, your right leg up. Hold your whole body tight in one straight line and hold this position 3x for 30 seconds. Then switch sides.

SIDE PLANK WITH ADDUCTION ON THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor. Lie onto your right side. Place your left foot on the BLACKROLL® and your right elbow underneath your shoulder propping you up on your right forearm. Your left hand is on your left hip.

EXECUTION
Lift your hip off the ground and come into a side plank. Raise the straight lower, your right leg up crossing your left leg. Hold your whole body tight in one straight line. Slowly lower your rifht leg, without touching the floor and raise it back up. Repeat this exercise for 15 reps, Then switch sides.