The Supine Bicycle

Here's a great workout for your core and lungs. See more great grass drills and circuit training ideas at runinmud.blogspot.com


50 sit ups
50 leg spreaders
50 flutter kicks
20 supine bicycles
20 flutter kicks
10 leg lifts

Swim .5 miles

Supine Bicycle

EXERCISE 2: SUPINE BICYCLE
Purpose: This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk.
Starting Position: Supine position with the fingers interlaced, hands on top of the head. Hips, knees, and ankles
are flexed at 90 degrees and lower legs are parallel to the ground. The head is off the ground.
Cadence: SLOW
Count:
1. Bring the left knee toward the chest while flexing and rotating the trunk to the left, attempting to
touch the right elbow with the left thigh. As the left knee rises, the right leg extends.
2. Return to the starting position.
3. Bring the right knee toward the chest while flexing and rotating the trunk to the right, attempting
to touch the left elbow with the right thigh. As the right knee rises, the left leg extends.
4. Return to the starting position.

Check Points:
􀁺 At the starting position ensure that the hands are on top of 
the head, not behind the neck.

􀁺 Maintain tightness of the abdominals throughout the exercise.

􀁺 On counts 1 and 3, attempt to fully extend one leg while bringing the knee of the other to
the elbow.

Precaution: On counts 1 and 3, do not jerk the neck or arch the back to assume the up position.