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[ Music ]
>> Welcome back, UW employees.
We're just 14 days away from making history.
Have you registered for the event?
Today we have two employees for U Dub and I'm going
to show them each different exercises
that can be done almost anywhere at any time throughout the day.
[ Music ]
Good. Does it feel okay?
>> Yeah.
>> Good. All right, so this is called the closed payload
and you're going to handle the bell --
handle the big round part of the bell, okay?
So that when you turn it over,
you see that your thumbs are also wrapped
around the backside of the bell.
Get your hands covering this bell, the heavy part
of the bell as well as you can.
How do you feel about that, that's okay?
>> Yes.
>> The reason we do this is that this is going
to be moving really closely to our heads so we want
to make sure that if anything gets hit, it's not iron on bone.
Let's just pick it straight up.
Good, just like that, then we're going to make a closed circle
from forehead, around the crown of our head, just keep it nice
and tight to your head without smacking yourself
in the head with the bell.
How does it feel?
>> Good.
>> Do you like it?
>> Yes, I like it.
>> I like it too.
I like how it makes my back feel.
Okay, let's switch directions.
Yup. Good, good, good.
Just keep a nice tight halo, constantly watching your head.
Good. All right, bring it to the front again.
[ Music ]
So pick up the bell in a safe way
and stand it up and let is swing.
Good, that's good.
Now relax the arms and just let them swing.
Let gravity carry it back.
Good, that's good.
Maybe just start right here for now
and let's flop it back and forth.
Good and then start to *** it with your hips a little bit.
Good, now put the knee bend in there.
Good, good.
Push it out, good.
Push it with your thighs as it comes down, that's good.
That's good, perfect.
Okay, now let's safely sit it back down.
Awesome, okay; now you know half of the exercises
that we'll be doing on the 24th.
Join us again for video three.
[ Music ]