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okay first exercise when a star
were second that's a jump Press Los what so for this exercise are gonna jump
right up
in a press the bag up as quick as you can and you gonna do
to Los clots from left to right right back down using your arms for a little
bit of momentum to get up
if you can't do the jump up that's not a problem just use one leg at a time to
get up
or modify it by putting your hands on your on the ground to help you get up
for the press you want your way your heels obviously want to keep it straight
back
and a strong core when you come right up
%um push your hips rate through goblet squat with the press
so for this one you gonna put the bag vertically you know the bag
rain front you gonna have your toes pointed
out just a little bit differently here and you're gonna get
de Puniet deep into that squad you know be pushing your hips
ever you wanna be sticking your butt back you wanna be driving the bag right
up to the ceiling you won't be going as quick as you can
wat in the hills for this one you should feel this one right in the glutes
rate and the front part of the shoulders he should be starting to breathe heavy
keep your core on your back straight really make sure that your weight and
your heels for this one in your knees
aren't flying a pass your toes okay bent over row
gonna squeeze the shoulder blades together making sure that you're bending
forward with a flat back
polly absent in your head is how I feel the wet in the shoulders not the body
next what deadlift so
again
so festival you got to find a balance you get a funny gonna love in a little
bit because you're gonna be a one legged bends the supporting leg which is the
like this on the floor
and not help you look forward slightly but keep your head high
in your abdominals n you gonna bend from the waist all the way down all the way
opens in a flat back
you dropped the ball with your elbows slightly bent juice tea on a
and then driving ok and many gauge the bomb
on the app's I what 8 on each leg try and get some way in the ball
try and make this work whatever you use in whether it's a kettlebell
or your some back or ewbal whatever you use in many try to drive it all
all the way up all the way down try ticket to next
we don't have any rest between she goes straight in
Mon all the way down keep the shoulders back head in line
poll those aP's in very important
make sure your all the way back all the way down grab your boss
grab whatever you have available in the house let's go by said clinton pressed
so y'all stay close to the body you do a bicep curl
really controlling the move not swing in the body
and you will be controlled up by ticker compress now
what I want to say I want to see your head is high your aP's
a nice n tight you're causing gauge
your knees slightly bent and you're going through the motions really control
it don't you swing through I want you to feel
every single muscle if you can go heavy on the next round
think about that can you push yourself a little bit *** the next round
if it's getting to the point where you're a failure at the end a fifty
second you know that waits fine
if you'll find in that weight didn't even touch the sides you need to
hope your way and increase the intensity cuz that's how you make changes
3 to wont well done