Monday, 6 January 2014
The crow stand
pike push ups and plank.
From a crouching position, place the inside of your knees on your upper arms (the soft part on the inner thigh should be resting on -or just above- your elbows.
In this position, you can hand balance by pressing hard into the floor with your fingers or bending your arms slightly to 'fall forward'.
Start with a few seconds. Rest for what remains of a minute, then repeat 5 times. Build up to 5 holds of 15s, with rests of 45s.
Again, build up to 5 sets of 15s, with 45s rest.
Once you've achieved that, you can start working towards holds of one minute. Aim for one minute work in total, so for instance, do 3 sets of 20s with 40s rest; or 2 sets of 30s with 30s rest. Keep building this up until your can hold the position for a full minute.