Lesson Level : 6
Sideways Hold
lesson
The Lesson
Demonstrate two sideways-monkey movements to the left and two movements to the right, repeating five times without stopping.
Every time you move sideways and extend your leg straight, you must keep that leg off the ground for three seconds.
Repeat once.
Your hips must stay below your head and your leading leg must be straight while in the air.
Try to keep your chest up and hands flat on the ground.
This is to demonstrate a good movement ability and control in a low-gait position while keeping the TFL Muscle group contracted.
Example.
- Start in a crouch position.
- Place your left hand in front of your right foot.
- Place the right hand far out to the right of you so you are leaning on your right side.
- Jump both feet up in the air and drop the left foot past the left hand position.
- The right leg should extend straight out to the right and cover as much distance as possible - while staying off the ground.
- Push with both hands and return back to crouched position.
Challenge Details
Guidelines to successfully accomplish the challenge.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 10 repetitions
+ / -
You can repeat more than specified.
Details
Five repetitions on each side (10 reps in total).
duration.
The duration must be 00:00:03
+ / -
The duration can be more than specified.
Details
Three second hold on each side.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Finish turned 90 degrees
Details
You must keep travelling sideways.
