Sets Reps Duration Intensity Tempo Rest 2 15 N/A 65% Slow 90 Start Position 1. Begin in push-up position with feet together and toes on floor; hands slightly wider than shoulder-width apart. 2. Draw-in belly button and squeeze butt muscles. Movement 1. With flat back, slowly lower body toward floor, lowering and squeezing shoulder blades. 2. Push up to starting position, rotate body 90 degrees from floor, fully extending both arms - one in air and one stabilizing on floor. 3. Reverse movement of rotation to return to start position; repeat, alternating direction of rotation.

About our Exercise Programs

Our exercise programs are based on the Optimum Performance Training (OPT) program designed by the National Academy of Sports Medicine. Based on the best available scientific and clinical evidence, OPT incorporates six forms of training into every program: flexibility, cardiorespiratory, core, balance, power, and resistance training. The OPT method improves biomoter abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility.

The OPT method has been successful with elite, college, high school, and recreational athletes. It has helped the general health club population successfully decrease body fat, increase lean muscle mass, and improve overall health. It has also benefited cancer patients and survivors, pre- and post-natal clients, cardiac patients, and those with low back pain.