Whether launching from a springboard or dropping from a 10-metre platform, divers perform a dizzying combination of flips and twists, somersaults and rotations in both pike (legs straight) and tuck (legs pulled close to the body) positions.
Flawless execution demands intense focus, agility, core strength and control.
This exercise challenges all of the above and isn’t for the novice.
WHAT TO DO:
1. Start in a plank with hands on the short handles of the Halo® Trainer and feet on the ball.
2. Pike the hips up to the ceiling then reach one leg off the ball maintaining control and form. Lower the leg, stabilize in the pike, and then lift the other leg.
3. For greater challenge, lift the leg as you pike or start with the leg lifted and then pike the hips.
Do 10 reps.