Push-Up To Ipsil. Arm & Leg Ceiling Raise (IV) | Exercise 6.97

Exercise Demonstration

Technique Photographs

Starting Position

Place a tennis ball beneath the chest at sternum height. Start in a straight push-up position, hands under the shoulders and feet shoulder-width apart.

How To Perform The Exercise

Lower the chest toward the tennis ball and press back up. Lift the arm and leg on the same side, rotating and reaching toward the ceiling. Hold for one second, return to the push-up position, then repeat on the other side.

Coaching Points

Keep the supporting hand and foot controlled as the body turns into side support. Retain alignment through the trunk and pelvis without sagging or an uncontrolled twist between them. The pelvis turns with this version; it is not held horizontal as in the diagonal-raise task. Keep a comfortable head position.

Equipment: Tennis ball
Book difficulty level: 4 of 5

Progressions And Related Exercises

• Previous: 6.96 Push-Up to CL Limb Raise to Flexion (III)

Browse the Functional Training library or use the tennis conditioning workouts to place exercises in a full session.