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ID: Alternate_Heel_Touchers

Alternate Heel Touchers

LEVEL: beginner
Alternate Heel Touchers

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICisolation
  • FORCEpull
  • EQUIPMENTbody only

MUSCLE ENGAGEMENT

PRIMARY TARGETS

abdominals

EXECUTION PROTOCOL

  1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
  2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
  3. Now go back slowly to the starting position as you inhale.
  4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
  5. Continue alternating sides in this manner until all prescribed repetitions are done.