PVC Physical Strategy 6

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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