Raising and lowering one arm and leg crosswise in a push-up position

Individual work

Lie down in a push-up position, raising one arm and one leg crosswise and stretching them out to extend your body, lower your limbs and switch sides.

Attention:
Head, torso, hips and knees form a line (do not stretch your buttocks upwards or let them sag, tense your stomach).

Lighten:
Just hold the push-up position.

Harden:
Additional weight (on the back or arms/legs).

Variant I:
Bring your elbows and knees together under your body, then extend your arm and leg, return to the push-up position before changing sides.
Variant II:
Support both hands on a dumbbell in the push-up position.

2-4 weight cuffs/1 weight vest/weight disc/sandbag ► Make the exercise more difficult (additional weight)

2 dumbbells ► Variation of the exercise