Um, we're going to do just a quick set of weights. We're going to work our arms a little. We're going to work our legs a little. So the first thing that you want, um, I've got five pounds. Lisa's got threes, Wendy's got fours. I'm just, if you have some weights, five is probably the heaviest I would personally go. But if you can stay out of your neck muscles, feel free to go heavier. So we're just gonna do some plays.
So heels together, toes apart, kind of a quick workout. 10 minutes only, maybe 15. Okay, so the arms are down at your sides. As you bend your knees, you're going to raise your arms out to the side. As you straighten your legs, you're going to press your arms down. Let me say you're leaning forward just a little bit. Yes. So talk [inaudible] and think about leaning back as you go down. So arms lift, legs, bend, arms, press, leg, straighten, arms lift, legs bend and straight. And again, squeezing from the insides of the thighs. It's important to think as the arms are traveling upwards, that there's a lot of activity downwards in the shoulder blades. Last for oh three you're going to have ways you probably use soup cans or it's easy enough to create resistance here. Hold here, see if you can keep your arms just lifted. If not, put them down and put them on your hips if you want.
And we're just going to go up, down, up, down, pressing pulsate you're bouncing. Last four, three, two n all the way up with the arms down. All right, bring the feet in in a bend the knees, raise the arms out front. Press down with the arms and stand up and the knees. Raise the arms out front. Press down to stand up. And again, just working a hips back towards the floor, working the work into the heels as you stand. Total blaze reaching down last four,
Find a place where you're really working through the whole leg backs of like specifically, and then press the arms straight back and and straight. So not only working the triceps here, but feeling that you're trying to initiate the movement from the Acrobat per se. This is where we might be able to deal with a little bit heavier weight, but I think these are fine. Isolating the muscles, staying strong. Last 10 a little faster. And Ben Paul, work your biceps on the way in. You might as well press squeeze back, squeeze
Extend your back around your back, scooping the abdominals. Then extend your back, round your back and roll up, straightening your legs as you can. Okay. Turn the weights on their end so that you're holding onto the heads of them and do a calf raise and a chest expansion. So let the weeds encourage your arms to be reaching downwards. Then lean forward just a little bit from the ankle joint or at the ankle joint.
Draw the abdominals in. As we raise up onto the toes, the arms are just going to reach down towards the ground and slightly backwards. Inhale the heels come down, the arms reach forward. Then exhale, heels go down, spinal lengthens and lifts and press
They're still working even though they're just letting me stand on them. Call or been say long as a weights come across [inaudible]
If you don't have weights, you can do it anyway. If you're tired, put your weights down. If it's becomes too Nicky, definitely put the weight style. See three more for wheels this time. Sure. Reels. Is that a word? I don't think so too. Oh, I didn't let the arms come down. Just let the weights hang heavy in your hands. Take your head over to one side. Roll the chin down into the chest, over to the other side
So this comes out of the side arms kneeling series. For those of you who know it, I'm going to start with the hips, hands Preston towards the ears need. I remind you about the abdominals, the strong legs. We're just going to go straight up shoulderblades heavy. As the arms are reached through space, they may need to widen a little bit as a straighten depending on shoulder tension and then we bet if you can stay quite narrow and go do it, put the work into the upper back rather than the hands in polled
Might feel better to some pointing the elbows out to the sides as we bend. Last two nice ladies and last one. Good job. [inaudible] the arms around. Take a moment. Head over to [inaudible]
Probably a little forward then until you don't want to squeeze back is what I'm trying to say. Bend and magnetically. It's like on the way back in, you know when the magnets are polar opposites and they try to pull away from one another. That's what I want you to think about with your Elvis. They're wanting to touch with, they're pulling away. I don't know. That didn't make sense, but you guys get it right, makes sense. And then resist them coming together and reach out really heavy in the shoulder blades and resist to come back and reach out.
Then flip the hand that has the weight in it up. Bend the elbow, try to get the arm close to the year and push off. So you're increasing the stretch to the waist by reaching not only up but a little bit forward and bent. Again, another tricep exercise. Maybe look down at the arm. This reaching down, pulling the shoulder blade down as the arm reaches up last five,
It's at close to this to the ear is going to be hardest a little bit forward. If it's too much neck and shoulder tension and we go down reaching down, finding a stretch sides where she got to hang onto the ABS, support the back here, flip the palm over, look down at that bottom hand or bottom foot and then it's just up, down,
I'm going to open my hands cause I don't like this, but you'll have to hold your waits, right arms float
Less precise looking for upper back work, keeping the legs strong as the arms reach up. There continues to be an upward reach challenge or abdominals here at scenes. I don't know. I was gonna say, it seems like you couldn't do it, but you certainly can.
It's taking your body over in that direction. Use the oblique that you feel stretching right now to pull you up
So it's just you want to go into external rotation and you want to think about the rotation of the arm in the shoulder joint. So your thumbs are going to reach back and engage to your upper back. That's it. Let the weights encourage your arms to be heavy or your shoulder blades to be heavy, and then just take your head over to one side. I know lightly, no forcing.