Partner strength-training exercises

Partner strength-training exercises

Directions:

  • Medicine Ball Side Pass: Stand back to back with your partner with one person holding the medicine ball. Reach over to pass the medicine ball to your partner and your partner should catch it underhand. Engage your core with every twist and make sure you reverse sides to get both sides of your abdominals. Do 20 repetitions for 3 sets.
  • Abdominal pushdowns: Have partner A lay on their back with their legs straight out and on the ground. Partner A engages their core and lifts their legs until they are straight up to a 90-degree angle. Once the person’s legs and feet reach the top, Partner B pushes Partner A’s feet back down. Partner A lifts their feet again so Partner B can push them back down. Do 10 repetitions for 4 sets.
  • Figure 8’s: Both people sit on their ground with their legs a part. Partner A puts their feet on Partner B’s ankles and they hold each others hands or arms. Sitting up straight, the team move their upper bodies in a figure 8 motion, keeping their legs grounded. With each circle, the core crunches and releases.
  • High-Five Plank: Both people get into a plank position; on your toes with hands on the ground, making sure shoulders are right over wrists and core is tucked. Reach opposite hands to ‘high-five’ and then switch. Do 30 repetitions for 3 sets. Take childs pose, sitting back onto your heels and extending arms in front of you, in between each set.

-Eliza, University of Massachusetts-Amherst