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.