Up Your Flexibility With These Functional And Polyometrics Routine(2023)


1️. Db squat + alt side bend ( 10 reps)

Here’s how you can do it

1. Start in a wide stance with your toes pointed out; hold a dumbbell in your hands, on your side.
2. Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor.
3. As you come up, bend from side to side.

2. Butt kicks ( 20 reps)

Here’s how to do it:
1. Begin by standing with your feet about hip-distance apart, with your arms at your side.
2. Slowly bring your right heel to your buttocks by contracting your hamstring muscles.
3. Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks.
4. Perform this move by alternating heels and gradually building speed.
5. Continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place.

3. Suicide push-ups

Here’s how to do it:
1. Move into a plank position on your forearms and toes.
2. Lift your right arm and come up on your right hand and then lift your left arm and come up on your left hand.
3. Immediately lower your right arm back to the start position, followed by your left arm.
4. Keep your abs engaged, and perform the move.

4. Prone db lat pull ( 10 reps )

Here’s how to do it:
1. Lie down on a yoga mat, hold dumbells in both hands.
2. Lift your chest slightly up, as your legs move upwards.
3. Synchronise the motion slowly.
4. And don’t forget to keep your core engaged!

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