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2. Foot Clocks

LOSE THAT BEER BELLY AND GAIN MUSCLE FOR THE SEASON

16:10 3rd December 2013 by Nina Zietman @ninazietman
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APPROX. TIME: 5 to 10 minutes
WORKS ON: Gluteal, quadriceps, hamstrings and adductors
HELPS MY RIDING BY: improving stability and balance

Foot-Clocks-John-Noonan

1)     Mark the points of a clock face on the floor with masking tape. Stand with bare feet at the centre of the clock.

2)     While standing on one leg, squat down reaching the none standing leg/ foot to a time point of the clock e.g. 12 o’clock, then return the foot back to the clock centre. Avoid touching the floor.

3)     Then reach the foot out again to the next clock point (1 o’clock, 2 o’clock etc.) When aiming to reach clock points on the same side as standing leg, you must reach the leg around the backside of the body to the target.

4)     Aim to reach as far as you can with the toes each time to all points of the clock face.

Complete all points on clock with one foot and then swap feet. Build up to do clockwise and anticlockwise.

TIPS

  • To complete this exercise, you’ll need good control in the ‘mini squat position’ of the standing leg.
  • Try not to let your standing knee fall inwards. Keep it nice and straight over your foot. Your hips should face the direction you are pointing with your toe.
  • Don’t touch the floor!
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