Page 129 - Muscle & Fitness (February 2020)

1. HANGING
BENT-KNEE WIPER

Q Hang from a bar with an
overhand grip that’s slightly

wider than shoulder width.
Q Bend your knees 90
degrees and raise them to
waist height.
Q Rotate your hips as you
dip your knees from side to
side in an arc (like a wind-
shield wiper).
Q Each sideways dip is 1 rep.

2. DYNAMIC PLANK TAP

Q Assume a pushup
position (body straight
from head to heels), but
with your weight on your
forearms instead of your
hands. Your elbows should
be directly beneath your
shoulders, and your fore-
arms should be parallel.
Q Without rounding your
back, raise your right foot

and rotate your hips as
you draw your right knee
forward diagonally under
your body, tapping it with
your left hand.
Q Return to the starting
position and repeat, this
time tapping your left knee
with your right hand.

F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S 1 2 7