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Okay this clip is going to be a squat with an overhead press. Okay. I'm going to start
off with the stance of the pile. Toes out to the sides out towards the corners of the
wall. You're going to grab your medicine ball. This is an eight pounder. If you've never
used a medicine ball you may want to start off with something a little bit lighter. This
is usually a standard that I use with most of my healthy clients. Okay you want to sink
down, bend your knees slightly, grab your medicine ball with both hands, push up in
the air and sit back into your chair. Come back to center and start with the ball from
the chest, okay you're going to exhale, push the ball up, exhale down. Now when you extend
your arm up you want to make sure you don't lock out your joints. Exhale up and bring
it down. One thing that's really important is that you don't let your knees go over your
toes. You can still keep the pile stance that's comfortable for you. You're going to push
up, extend, sit back in that chair, watch the back. Now if the pile is too easy for
you, you can always have your toes facing forward which is a little more challenging.
You're still going to sit back in that chair, watch the back, push the ball straight up,
keep the shoulders back, exhale up, and inhale down. You want to make sure that you're feeling
it in the quads and the glutes, not to much in the back cause those are the areas that
we're trying to focus on.