STRENGTH TRAINING

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Speed Davies Test

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Test your shoulders—literally. From a plank position, you'll use each hand to tap the back of the other, alternating at top speed. Keep count as you go, and try to beat your own record. Your first attempt is a baseline; improve on it with practice.

Muscles Worked
Shoulders
Legs
Core

Starting Position
Take up a push-up, or plank, position on the floor. Your weight will be on your hands and toes, with your back flat and a straight line from the top of your head to your heels. Place your hands wider than your shoulders, about 3 feet apart (see Photo 1).

Exercise

  1. From the starting position, quickly bring your right hand across to tap the back of your left hand. Returning your right hand to the floor, immediately do the same with your left hand, bringing it across to tap the back of your right hand. As you do this, keep your plank position strong and flat, with your shoulders and hips parallel to the floor (see Photos 2 to 4).
  2. Continue to alternate taps, as rapidly as possible, for 60 seconds. Keep count as you go, so that you can try to increase your number each time you do this exercise.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.