Punching

PURPOSE
» Strengthens the arms and upper body, especially the chest and shoulders.

STARTING POSITION
(Resistance 3-9 lbs)
Facing away from the extension arm, place one shin on the roller and the other foot on the floor in a lunge position. Take the straps in the hands and bend the elbows to bring the palms alongside the body facing upward.

STARTING POSITION VARIATIONS
Sitting on the Roller — Sit on the roller facing away from the arm with the knees bent and the feet on the floor.
Kneeling — Kneel with the roller between the knees and the thighs hugging the MOTR to keep it stable.

MOVEMENT SEQUENCE
Press one arm forward and rotate the palm toward the floor while pulling the other arm back behind the ribs. Switch arms and continue to punch alternating arms each time. Keep the shoulders down and the chest open as the elbow straightens.

VARIATIONS
Rotation — Rotate the torso in the direction of the arm that is pulling back.

MAKE IT HARDER
Standing — Stand and balance on the roller while moving the arms for an additional challenge.