Pike Reach

Hello, it’s a brand new week which means it’s time for a new Home Exercise of the Week! This time I have a fun variation of the plank for you to try called the Pike Reach.

The Pike Reach is not a complicated exercise but it is very effective in working your core, chest, and shoulders. You will also get a nice stretch through your hamstrings and calf muscles. 

Let’s take a look at the key performance points of the Pike Reach.

  • start in a full plank position with your feet shoulder width apart
  • drive your hips up in to the air and reach your right hand to your left foot while keeping your legs straight and your abs tight
  • if you can’t touch your foot that’s ok, just reach as far as you can without bending your legs
  • return to the starting position then repeat the movement with your left hand reaching toward your right foot
  • alternate back and forth until you’ve reached your desired amount of reps or time

So there you have the Pike Reach. It may look simple but it is very effective and after a few reps you will definitely be feeling the burn!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Reverse Lunge Leg Kick

The Home Exercise of the Week this week is the Reverse Lunge Leg Kick.  If you ever have one of those personal trainers that are always pushing you to do more when you don’t want to, then this exercise could come in handy! 😉

Like a regular reverse lunge, the Reverse Lunge Leg Kick works your quadriceps, hamstrings, glutes, and calves.  Adding the leg kick however, will increase the difficulty and will greatly improve balance, coordination, and core strength.

Some key points to remember when doing the Reverse Lunge Leg Kick:

  • Step backwards with one leg and lunge down until both legs are at 90 degree angles
  • Keep your back upright and straight throughout the movement
  • When stepping out of the lunge, push up through your front heel
  • When raising your knee up to do the kick, make sure to really squeeze your ab muscles (make sure your trainer is close enough in front of you as well if he/she is annoying you!)
  • give a nice forceful kick and bring the same leg back in to the lunge and repeat
  • do 10 to 12 reps for one leg then repeat on the other leg

So there you have the Reverse Lunge Leg Kick!  This is a great variation to the regular lunge and also good practice if you ever want to be a kung fu master!