Upper Body

ASYNCHRON PUSH UP WITH THE BLACKROLL®

STARTING POSITION
Place the BLACKROLL® vertically on the floor. Come intoa plank position with your right arm just next to the roller. Place your right hand on the BLACKROLL® and your left underneath your left shoulder. You feet stand on the toes hipwidth apart.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. The right elbow is bending far back stretching your right chest. Extend your ellbows again and repeat the exercise for 8-10 reps. Then switch sides. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL® - VERSION 1

STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the roller and your hands underneath your shoulders and plant your feet on your toes hipwidth apart.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL® - VERSION 2

STARTING POSITION
Start in a plank position with your feet on the BLACKROLL®. Place your hands underneath your shoulders.

EXECUTION
Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

ROLLING POWER PUSH UP ON BLACKROLL®

STARTING POSITION
Start on all fours. Place your hands underneath your shoulders and your shins on the BLACKROLL® just above your ankles.

EXECUTION
Extend both legs to the back, rolling over the BLACKROLL®. At the same time, bend your elbows. Bring your chest towards the floor and keep your whole body tensioned. Extend your ellbows again and pull your knees towards your chest. Repeat the exercise for 8-10 reps. Make sure that you keep your body tight and your elbows close to your trunk.

ARM REACH WITH THE BLACKROLL®

STARTING POSITION
Start on all fours. Grab the BLACKROLL® with both hands. Place the roller underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine.

EXECUTION
Stretch your right arm straight out in front of you until it is in one line with your back. Hold this position for 10s. Slowly bring your arm back to the ground and repeat this exercise 10-15 times. Then switch sides.