Arm & Leg Wave Drill
Step 1
- Lower yourself to the floor and rest on your hands and knees.
- Place your hands under your shoulders.
- Place your knees under your hips.
- Place your head in a neutral position with your eyes facing the ground.
Step 2
- Raise your right leg off the ground and make it totally straight.
- Point your right foot.
- Raise your left arm (directly forward of your left shoulder) and make it totally straight.
- Point your left hand.
Step 3
- Wave your arm and leg six inches up and down.
- Your arm and leg must work together in rhythm.
- Platinum: 30 reps on the right and 30 reps on the left
- Gold: 20 reps on the right and 20 reps on the left
- Silver: 15 reps on the right and 15 reps on the left
- Bronze: 10 reps on the right and 10 reps on the left
Step 4
- Switch to the other side and repeat.
- Platinum: 30 reps on the right and 30 reps on the left
- Gold: 20 reps on the right and 20 reps on the left
- Silver: 15 reps on the right and 15 reps on the left
- Bronze: 10 reps on the right and 10 reps on the left
Step 5: Once you’ve completed one round (right side/left side) repeat 10 times for Platinum, 7 times for Gold, 6 times for Silver, and 5 times for Bronze.
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