Bikini Body Workouts™ by Jen Ferruggia PDF EBook Free Download

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Information about Bikini Body Workouts™ by Jen Ferruggia PDF EBook Free Download
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Published on February 8, 2018

Author: liorente87

Source: authorstream.com

slide 1: TOP FIVE Bikini Body Fitness Myths Fitness Myths Bikini Body Workouts™ by Jason Jen Ferruggia slide 2: E veryone knows from traditional fitness advice that jogging or hopping on the elliptical will get you the body you want. Just spend 30-60 minutes in that “Fat Burning Zone” and watch those extra pounds melt off to reveal a toned sexy sleek physique right Wrong. In reality this traditional approach to cardio sucks. It’s miserable it’s boring it’s not sustain- able and it’s counterproductive to looking and feeling fantastic. Consistently subjecting yourself to these long moderate intensity aerobic sessions chronically raises your stress hormones namely cortisol and this causes a cascade of changes in your body that keep you from losing fat. When cortisol is chronically elevated your body prioritizes the storage of fat your energy tanks and you feel run down. Not only that but chronically elevated cortisol is fundamentally unhealthy. Since we want to be fit AND healthy this prescription for endless amounts of cardio has got to go. You are probably asking yourself “Well what should I do instead” The first thing you need to understand is that your diet will take care of 90 of your fat loss goals. Dialing in your nutrition with a healthy sustainable plan that still lets you enjoy your favorite foods whenever you want like in the Bikini Body Nutrition Plan is the first step you should take in transforming your body. After that the next 10 comes from a little bit of extra high-intensity conditioning. We’re not talking about that boring cardio mumbo-jumbo. The best approach is a short hard fat-blasting metabolic workout like hill sprints or the other routines found in Bikini Body Workouts. Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. Myth 1: WRONG Doing Cardio is the Best Way to Get a Bikini Body slide 3: 2 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. Most people will not need more than three or four of these sessions each week. Since each one only lasts around 10-15 minutes that’s less than one hour of cardio each week. That’s right 30-60 minutes MAX for the week that’s all. Do your body a favor get off that treadmill go have some fun with short intense conditioning sessions and enjoy how much better you will look and feel. W When you walk into most commercial gyms you see women all over the place pumping away with those pink 2.5 pound dumbbells and avoid- ing the heavier weights because those will make them too big and muscular. They are all making a big mistake because this notion that heavy weight equals bulky bodies could not be further from the truth. Myth 2: You Should Lift Light Weights and Never Go Heavy Get off that treadmill go have some fun with short intense conditioning sessions Get off that treadmill go have some fun with short intense conditioning sessions slide 4: Heavy weights will never make you big and bulky. You see this misconception comes from female body builders who have built very muscular physiques with the help of some extra supple- mentation in the form of dangerous steroids to give them higher testosterone levels. For those that don’t know testosterone is one of the most important hormones for building muscle. Men typically have much more testosterone than women so men tend to build more muscle than women. The truth is that women do not have the natural testosterone levels that will make them big and bulky no matter how heavy of weights they lift. So let’s get rid of that fear right now. Gone Good. Heavy weights will never make you big and bulky. In fact heavy lifting has a ton of benefits that will help you move towards getting a sexy toned body. From helping to develop your muscles to facilitating beneficial hormonal responses to building self-confidence heavy lifting is a positive to addition to any female’s exercise program. Like we discussed women don’t have the natural testosterone levels that lead to large muscular growth. When they lift heavy weights the muscle gets more developed without growing in size and this combination creates that lean defined physique that looks amazing with or without clothes on 3 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. Furthermore heavy lifting creates a metabolic effect during and after training that light weights simply cannot replicate. By using heavier weights than the traditional recommendations for women you will get a surge of hormones that torch body fat and create a metabolic boost that lasts long after the training session ends. Just like with cardio hard intense bursts of exercise trump longer sessions of lower intensity. slide 5: 4 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. That means more results in less time. Finally beyond the effects that heavy lifting has on your external appearance it’ll give you confidence boost your self-esteem and make you feel amazing. We all want to transform our bodies not only to look better but also to feel better. Plain and simple lifting heavy weights feels phenomenal. Getting stronger is a great accomplishment and when you lift heavy weights you will be able to accomplish things you’ve never imagined. This inner satisfaction will shine through and you will be more confident and feel more proud in this fantastic body you’re building. Get out there and start moving some heavy weights. Your mind and body will thank you for it. C ircuit training is all the buzz in the fitness world these days. Switching from movement to movement with low rest periods is supposedly the pinnacle of all things exercise. Unfortunately that’s just not the case. Like we discussed heavy lifting will be a powerful tool in your body transformation and heavy lifting does not go hand in hand with circuit training. Myth 3: You Should Only Do Circuit Training slide 6: Sure circuit training is a great way to get a lot of work done in a short period of time and it helps to keep your heart rate up and build some conditioning. But the most effective exercise programs will always include a mix of heavy weights gymnastics work explosive movements and maybe some circuit training. To limit yourself to only circuit style workouts is to limit the potential results you can achieve. When you combine the benefits of heavy lifting bodyweight work mobility and metabolic conditioning you utilize a broad range of tools that lets you develop an athletic physique. We’ve all seen Olympic athletes and how amazing their bodies look and these women train using all the methods we’ve discussed. Branch out with your training stop limiting yourself to circuits and use the proven methods at your disposal to shape an athletic functional physique. 5 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. Stop limiting yourself to circuits and use the proven methods at your disposal to shape an athletic functional physique. slide 7: L et’s go ahead and continue to destroy the common knowledge around exercise and nutrition and tackle the silly advice that a low-calorie diet is the best way to lose fat. Our bodies are incredibly adaptable machines. When you starve yourself your body senses this caloric restriction and responds with a host of changes that make it easier to store fat and harder to get rid of it. Your metabolism slows down to the point where it does not want to let go of body fat. No matter how little you eat you won’t lose that fat you’re working so hard to burn. “What’s a gal to do” Rather than driving yourself crazy with calorie counting we are going to focus on eating as much nutrient-dense foods as we want so that we nourish our bodies with the materials we need to develop a strong fit and feminine body. Remember from before our bodies are great at adapting to the way we treat them. When you switch to this high-quality way of eating focusing on fresh fruits and vegetables organic free-range or grass-fed meats wild fish and 6 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. healthy fats your body responds by revving up its metabolism. This will allow you to burn more fat while eating more food than ever. Yup you read that right. People who use this nutritional approach can eat as much as they want go to sleep full and satisfied and wake up looking better than they did the day before. Beyond the physical toll that low-calorie diets take on your body it’s a big mental burden to deprive yourself of your favorite delicious meals because they aren’t “in your diet” whatever that means. Getting the Bikini Body you want does not have to be some restrictive rip your hair out of your head commitment. We want this to be a lifestyle and for a lifestyle program to work it can’t be restrictive. Our approach to nutrition allows you to enjoy big dinners every night. You can really eat whatever you want as long as you are smart about it and dive into some ice cream or pizza without suffering the detrimental affects to your physique. So stop with the calorie restriction nourish your body with wholesome foods and enjoy the stress-free healthy way to looking and feeling the way you’ve always wanted. Myth 4: You Have to Starve Yourself slide 8: 7 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. When you first start to lift heavy weights do some high-intensity cardio and eat wholesome nutritious unprocessed foods your body becomes a fat burning furnace primed to develop some beautiful muscle. By following our exercise and nutrition principles you will be burning fat and building muscle on your way to an athletic bikini body. The scale fails you in that it only shows a number. It does not show you that you have lost inches around waist chiseled your midsection “Lose 10lbs in 10 days” “I lost 20lbs with this plan” “Lose weight get healthy” These are the headlines that riddle the fitness industry and try to hook you into their plan. This relentless focus on weight loss as your ticket to a healthy attractive body has got to go. I am going to come right out and say it. Ditch the scale. It’s completely useless. I wholeheartedly believe that every woman out there should take her scale and throw it out the window. Do it. That thing will only drive you crazy. The fact is scale weight is meaningless. What does matter is your body composition and you can make profound changes to your appearance without losing or gaining an ounce of scale weight. Myth 5: You Have to Lose Weight to Look Better slide 9: 8 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. and toned your arms. Furthermore your weight can fluctuate quite a bit due to all kinds of factors. From sodium to carbohydrate intake to monthly hormonal variations multiple aspects of our everyday lives can send these day-to-day weight measurements haywire. Focusing solely on this number can prevent you from realizing all the progress you have made and you will drive yourself crazy trying to push this number down. A much more sustainable approach comes from shifting your focus away from losing weight and towards changing your appearance. Focus on how you feel walking around the way your clothes fit the improvements your making in your body and the confidence you are building through taking control of your exercise nutrition and lifestyle. Do yourself a favor put that scale where it belongs in the garbage. You’re worth more than a number so it’s time to start defining yourself by something more important than a number: the way you look and the way you feel. slide 10: N ow that you know what mistakes to avoid you need a step-by-step action plan that will help you get that lean sexy body you’ve always dreamed of having. Bikini Body Workouts is the proven system that will get you there so that you’ll be turning heads wherever you go. 9 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. I want my Bikini Body Yes Click here now slide 11: 10 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. Bikini Body Success Stories I am so incredibly grateful for having had the opportunity to work with Jen and Jay Over the three months that I was able to work with these two I feel that great attention was paid to my overall health and well-being. I always felt like I would have to go on a program where the meals were already prepared in order to lose fat and get the figure I wanted. I was finally able to learn how to take control of my nutrition and really create big changes in my physique with my own cooking and meal prep via Jen and Jays guidance. They were able to empower and teach me to make the changes I had always wanted to see and I have continued to see enormous progress because of the principles I was taught. I am really grateful for all the effort and knowledge that was given to me and I am continu- ing on the road to success : Brittany Adams-Hoffman Having worked in corporate gyms for over 6 years my partner being a personal trainer I thought I knew enough about how my body works what gets it in shape. All this time up until I took a plunge started with Jen her bikini body workouts I was amazed with my results given such a short period I will never forget the moment I could see abdominal definition on the 12th day of the workouts eating plan. My digestive health well-being improved in as little as 2 weeks. Recovery time improved I had better nights sleep not to mention the sex life improved dramatically as well. I cant thank Jen her husband Jason Ferruggia for the continuous knowledge support through this journey of my life. Its been an absolute pleasure working with them allowing me to change my outlook on fitness health forever. Bianca Joubert slide 12: 10 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. Before I began the Bikini Body Workouts coaching program I was in the best shape of my life. I did this on my own through hard work consistency and educating myself. I was lean and had a nice muscle base but I was not ripped--and I wanted to be ripped. Thats where the Bikini Body Workouts coaching program came in. I absolutely loved the training Jason and Jen put us through--it still allowed me to lift heavy which is my favorite way to train but it also introduced me to variations in my training that I didnt realize I would also love just as much ie. changing my rest periods set and rep ranges meta- bolic training and even adding some cardio. In the beginning I was unsure I would be able to adhere to the diet guidelines because my variety of food choices decreased somewhat but as I went along I was shocked at how easy it was for me to comply to it even with my erratic schedule. The Bikini Body Workouts coaching program changed my body in ways I wasnt sure I would ever be able to change--I lost stubborn fat in my most troublesome areas and I had a six pack without even flexing which were two goals I have always wanted to achieve. T anis P arenteau I am a 32 year old mother of three who was starting to settle for the body I had. The problem is that I was in the worst shape of my life and just felt horrible about myself every day. Getting ready for work each day was emotion- ally draining and I was too ashamed with the way I looked to even take my kids to to pool. Once I started working with Jen and Jason my life was changed forever I had no idea what to expect when I started the program but now I am in the best shape I have been in my life I am aware of the food I am eating and plan ahead to make sure I have supportive foods all the time. I now look forward to working out and cant wait for the next workout day. After only 8 weeks on the program I lost a total of 8.8 pounds 3” on my chest 6.5” on my waist 3.5” on my belly 3.25” on my hips 1.5” on my thigh and .25” on my arm. Total overall I lost 18 inches Plus I am more muscular than I think I have been in my life. There are no words to express my gratefulness to Jen and Jason for all of their help and coaching through this program. Thank you again and if you need anything for the book or anything else you are working on just let me know. You guys are awesome : Alison Liddic slide 13: 10 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. slide 14: 10 Copyright © Jason Jen Ferruggia. bikinibodyworkouts.com All Rights Reserved. I want my Bikini Body Yes Click here now slide 15: 6 Weeks To A Stronger Healthier Body Bikini Bootcamp Exercise Guide Bikini Body Workouts™ by Jason Jen Ferruggia slide 16: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m slide 17: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m B E G I N N E R S : D o y o u r p u s h u p s o n y o u r k n e e s u n t i l y o u b u i l d u p t h e s t r e n g t h t o d o t h e m o n y o u r t o e s . S t a r t l y i n g f a c e d o wn wi t h h a n d s r i g h t o u t s i d e y o u r c h e s t . S q u e e z e y o u r a b s i n a n d k e e p y o u r b o d y i n a s o l i d p l a n k p o s i t i o n a s y o u p r e s s a wa y f r o m t h e f l o o r . I t i s o k a y t o p e e l u p a t f i r s t i f y o u n e e d t o u n t i l y o u c a n b u i l d u p t h e s t r e n g t h t o h o l d y o u r b o d y s o l i d - - i t ʼ s b e t B E G I N N E R S : D o y o u r p u s h u p s o n y o u r k n e e s u n t i l y o u b u i l d u p t h e s t r e n g t h t o d o t h e m o n y o u r t o e s . S t a r t l y i n g f a c e d o wn wi t h h a n d s r i g h t o u t s i d e y o u r c h e s t . S q u e e z e y o u r a b s i n a n d k e e p y o u r b o d y i n a s o l i d p l a n k p o s i t i o n a s y o u p r e s s a wa y f r o m t h e f l o o r . I t i s o k a y t o p e e l u p a t f i r s t i f y o u n e e d t o u n t i l y o u c a n b u i l d u p t h e s t r e n g t h t o h o l d y o u r b o d y s o l i d - - i t ʼ s b e t b e t t e r t o g e t f u l l r a n g e o f mo t i o n t h a n t o n o t p u s h a l l t h e wa y u p . O n c e y o u ʼ r e a t t h e t o p o f y o u r p l a n k s h o u l d e r s s h o u l d b e d i r e c t l y o v e r y o u r wr i s t s a n d h a n d s s h o u l d b e a b o u t s h o u l d e r - wi d t h a p a r t f i n g e r s s l i g h t l y p o i n t e d i n wa r d . D O N O T a r c h y o u r l o we r b a c k . A b s s t a y t i g h t t h e e n t i r e t i me a n d e y e s s t a y o n t h e f l o o r . S l o wl y l o we r d o wn . R e p e a t . b e t t e r t o g e t f u l l r a n g e o f mo t i o n t h a n t o n o t p u s h a l l t h e wa y u p . O n c e y o u ʼ r e a t t h e t o p o f y o u r p l a n k s h o u l d e r s s h o u l d b e d i r e c t l y o v e r y o u r wr i s t s a n d h a n d s s h o u l d b e a b o u t s h o u l d e r - wi d t h a p a r t f i n g e r s s l i g h t l y p o i n t e d i n wa r d . D O N O T a r c h y o u r l o we r b a c k . A b s s t a y t i g h t t h e e n t i r e t i me a n d e y e s s t a y o n t h e f l o o r . S l o wl y l o we r d o wn . R e p e a t . L a y f l a t o n t h e g r o u n d o r b e n c h wi t h t h e we i g h t s i n e a c h h a n d s t r a i g h t o v e r y o u r c h e s t wi t h y o u r p a l ms f a c i n g i n wa r d t o wa r d s o n e a n o t h e r . Wi t h a s l i g h t b e n d i n y o u r e l b o ws l o we r t h e we i g h t t o wa r d t h e f l o o r ma k i n g a “ T ” s h a p e wi t h y o u r u p p e r b o d y . E x h a l e a s y o u b r i n g t h e we i g h t b a c k u p t o t h e s t a r t i n g p o s i t i o n . L a y f l a t o n t h e g r o u n d o r b e n c h wi t h t h e we i g h t s i n e a c h h a n d s t r a i g h t o v e r y o u r c h e s t wi t h y o u r p a l ms f a c i n g i n wa r d t o wa r d s o n e a n o t h e r . Wi t h a s l i g h t b e n d i n y o u r e l b o ws l o we r t h e we i g h t t o wa r d t h e f l o o r ma k i n g a “ T ” s h a p e wi t h y o u r u p p e r b o d y . E x h a l e a s y o u b r i n g t h e we i g h t b a c k u p t o t h e s t a r t i n g p o s i t i o n . S i t d o wn o n t h e g r o u n d p i c k u p y o u r we i g h t s c a r e f u l l y a n d T H E N l i e b a c k . L y i n g f l a t o n t h e g r o u n d o r b e n c h wi t h a b s i n a n d we i g h t s i n e a c h h a n d s t a r t wi t h y o u r e l b o ws a t 9 0 d e g r e e s p e r p e n d i c u l a r t o t h e f l o o r a n d a r ms i n l i n e wi t h y o u r c h e s t . Y o u r p a l ms s h o u l d f a c e d o wn t o wa r d y o u r f e e t a n d y o u r a r ms s h o u l d l o o k l i k e g o a l p o s t s . S l o wl y p r e s s t h e we i g h t s u p u n t i l y o u r a r ms a r e s t r a i g h t a n d S i t d o wn o n t h e g r o u n d p i c k u p y o u r we i g h t s c a r e f u l l y a n d T H E N l i e b a c k . L y i n g f l a t o n t h e g r o u n d o r b e n c h wi t h a b s i n a n d we i g h t s i n e a c h h a n d s t a r t wi t h y o u r e l b o ws a t 9 0 d e g r e e s p e r p e n d i c u l a r t o t h e f l o o r a n d a r ms i n l i n e wi t h y o u r c h e s t . Y o u r p a l ms s h o u l d f a c e d o wn t o wa r d y o u r f e e t a n d y o u r a r ms s h o u l d l o o k l i k e g o a l p o s t s . S l o wl y p r e s s t h e we i g h t s u p u n t i l y o u r a r ms a r e s t r a i g h t a n d a n d y o u r we i g h t s a r e a b o u t 2 - 3 i n c h e s a p a r t . Y o u r we i g h t s s h o u l d b e r i g h t i n l i n e wi t h y o u r b r e a s t b o n e N O T o v e r y o u r f a c e o r o v e r y o u r b e l l y b u t t o n . C a r e f u l l y l o we r t h e m b a c k d o wn t o t h e s t a r t i n g p o s i t i o n a n d r e p e a t . I n h a l e a s y o u l o we r e x h a l e a s y o u p r e s s u p . a n d y o u r we i g h t s a r e a b o u t 2 - 3 i n c h e s a p a r t . Y o u r we i g h t s s h o u l d b e r i g h t i n l i n e wi t h y o u r b r e a s t b o n e N O T o v e r y o u r f a c e o r o v e r y o u r b e l l y b u t t o n . C a r e f u l l y l o we r t h e m b a c k d o wn t o t h e s t a r t i n g p o s i t i o n a n d r e p e a t . I n h a l e a s y o u l o we r e x h a l e a s y o u p r e s s u p . A D V A N C E D : S t a r t i n a p l a n k p o s i t i o n o n y o u r t o e s s q u e e z i n g y o u r a b s i n a n d k e e p i n g y o u r b o d y s o l i d a s y o u l o we r d o wn t o t h e f l o o r . S h o u l d e r s s h o u l d b e d i r e c t l y o v e r y o u r wr i s t s a n d h a n d s s h o u l d b e a b o u t s h o u l d e r - wi d t h a p a r t p o s s i b l y wi d e r . E l b o ws t r a v e l b a c k a t a b o u t a 4 5 d e g r e e a n g l e a n d f i n g e r s ma y p o i n t s l i g h t l y i n wa r d . A b s s h o u l d s t a y t i g h t t h e e n t i r e t i me . D O N O T a r c h y o u r l o we r b a c k . K e e p y o u r e y e s o n t h e f l o o r a s y o u p r e s s t h e f l o o r a wa y e n s u r i n g f u l l r a n g e o f mo t i o n ” c h e s t t o d e c k ” . A D V A N C E D : S t a r t i n a p l a n k p o s i t i o n o n y o u r t o e s s q u e e z i n g y o u r a b s i n a n d k e e p i n g y o u r b o d y s o l i d a s y o u l o we r d o wn t o t h e f l o o r . S h o u l d e r s s h o u l d b e d i r e c t l y o v e r y o u r wr i s t s a n d h a n d s s h o u l d b e a b o u t s h o u l d e r - wi d t h a p a r t p o s s i b l y wi d e r . E l b o ws t r a v e l b a c k a t a b o u t a 4 5 d e g r e e a n g l e a n d f i n g e r s ma y p o i n t s l i g h t l y i n wa r d . A b s s h o u l d s t a y t i g h t t h e e n t i r e t i me . D O N O T a r c h y o u r l o we r b a c k . K e e p y o u r e y e s o n t h e f l o o r a s y o u p r e s s t h e f l o o r a wa y e n s u r i n g f u l l r a n g e o f mo t i o n ” c h e s t t o d e c k ” . slide 18: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m P l a c e f e e t a b o u t s h o u l d e r wi d t h a p a r t . Wi t h a s l i g h t b e n d i n y o u r k n e e s l e a n f o r wa r d t o a b o u t a 4 5 d e g r e e a n g l e wi t h a f l a t b a c k a n d y o u r c o r e e n g a g e d . I t ʼ s S U P E R i mp o r t a n t t o k e e p y o u r a b s t i g h t a n y t i me y o u a r e i n a b e n t - o v e r p o s i t i o n . H o l d y o u r d u mb - b e l l s i n f r o n t o f y o u r c h e s t wi t h a s l i g h t b e n d i n y o u r e l b o w . R a i s e a r ms o u t t o y o u r s i d e s l e a d i n g wi t h y o u r p i n k y f i n g e r u n t i l y o u r e l b o ws a r e s l i g h t l y h i g h e r t h a n y o u r s h o u l d e r s t h e n r e t u r n t o t h e s P l a c e f e e t a b o u t s h o u l d e r wi d t h a p a r t . Wi t h a s l i g h t b e n d i n y o u r k n e e s l e a n f o r wa r d t o a b o u t a 4 5 d e g r e e a n g l e wi t h a f l a t b a c k a n d y o u r c o r e e n g a g e d . I t ʼ s S U P E R i mp o r t a n t t o k e e p y o u r a b s t i g h t a n y t i me y o u a r e i n a b e n t - o v e r p o s i t i o n . H o l d y o u r d u mb - b e l l s i n f r o n t o f y o u r c h e s t wi t h a s l i g h t b e n d i n y o u r e l b o w . R a i s e a r ms o u t t o y o u r s i d e s l e a d i n g wi t h y o u r p i n k y f i n g e r u n t i l y o u r e l b o ws a r e s l i g h t l y h i g h e r t h a n y o u r s h o u l d e r s t h e n r e t u r n t o t h e s s t a r t i n g p o s i t i o n . E x h a l e a s y o u r a i s e t h e we i g h t s i n h a l e a s y o u s l o wl y l o we r t h e m d o wn . s t a r t i n g p o s i t i o n . E x h a l e a s y o u r a i s e t h e we i g h t s i n h a l e a s y o u s l o wl y l o we r t h e m d o wn . S t a n d i n g u p r i g h t wi t h y o u r c o r e e n g a g e d h o l d a d u mb b e l l i n e a c h h a n d wi t h y o u r p a l ms f a c i n g b e h i n d y o u . E x h a l e a n d r a i s e y o u r d u mb b e l l s u p t o s h o u l d e r h e i g h t t h e n s l o wl y l o we r u n t i l y o u r e t u r n t o t h e s t a r t i n g p o s i t i o n . K e e p y o u r s h o u l d e r b l a d e s h e l d b a c k a n d d o wn a s mu c h a s p o s s i b l e t h r o u g h o u t t h i s mo v e me n t . I f d o i n g b o t h a r ms i s t o o d i f f i c u l t y o u ma y a l t e r n a t e l e f t a n d r i g h t a r ms p e r f o r mi n g o n l y o n e a r m r a i s e a t a t i me . S t a n d i n g u p r i g h t wi t h y o u r c o r e e n g a g e d h o l d a d u mb b e l l i n e a c h h a n d wi t h y o u r p a l ms f a c i n g b e h i n d y o u . E x h a l e a n d r a i s e y o u r d u mb b e l l s u p t o s h o u l d e r h e i g h t t h e n s l o wl y l o we r u n t i l y o u r e t u r n t o t h e s t a r t i n g p o s i t i o n . K e e p y o u r s h o u l d e r b l a d e s h e l d b a c k a n d d o wn a s mu c h a s p o s s i b l e t h r o u g h o u t t h i s mo v e me n t . I f d o i n g b o t h a r ms i s t o o d i f f i c u l t y o u ma y a l t e r n a t e l e f t a n d r i g h t a r ms p e r f o r mi n g o n l y o n e a r m r a i s e a t a t i me . S t a n d i n g u p r i g h t wi t h y o u r c o r e e n g a g e d h o l d a d u mb b e l l i n e a c h h a n d wi t h y o u r p a l ms f a c i n g i n t o wa r d s y o u r b o d y . E x h a l e a n d r a i s e y o u r d u mb b e l l s o u t t o t h e s i d e s u p t o s h o u l d e r h e i g h t t h e n s l o wl y l o we r u n t i l y o u r e t u r n t o t h e s t a r t i n g p o s i t i o n . K e e p y o u r s h o u l d e r b l a d e s h e l d b a c k a n d d o wn a s mu c h a s p o s s i b l e t h r o u g h o u t t h i s mo v e me n t . I f d o i n g b o t h a r ms i s t o o d i f f i c u l t y o u ma y a l t e r n a t e l e f t a n d r i g h t a r ms p e r f o r mi n g o n l y o n e a r m r a i s e a t a t i me . S t a n d i n g u p r i g h t wi t h y o u r c o r e e n g a g e d h o l d a d u mb b e l l i n e a c h h a n d wi t h y o u r p a l ms f a c i n g i n t o wa r d s y o u r b o d y . E x h a l e a n d r a i s e y o u r d u mb b e l l s o u t t o t h e s i d e s u p t o s h o u l d e r h e i g h t t h e n s l o wl y l o we r u n t i l y o u r e t u r n t o t h e s t a r t i n g p o s i t i o n . K e e p y o u r s h o u l d e r b l a d e s h e l d b a c k a n d d o wn a s mu c h a s p o s s i b l e t h r o u g h o u t t h i s mo v e me n t . I f d o i n g b o t h a r ms i s t o o d i f f i c u l t y o u ma y a l t e r n a t e l e f t a n d r i g h t a r ms p e r f o r mi n g o n l y o n e a r m r a i s e a t a t i me . S t a n d i n g u p r i g h t wi t h y o u r c o r e e n g a g e d h o l d a d u mb b e l l i n e a c h h a n d a n d r a i s e y o u r a r ms u p t o s h o u l d e r h e i g h t wi t h y o u r p a l ms f a c i n g f o r wa r d . P r e t e n d y o u r a r ms a r e a f i e l d g o a l l i k e i n f o o t b a l l . K e e p y o u r e l b o ws a t s h o u l - d e r h e i g h t t h r o u g h o u t t h e e x e r c i s e . E x h a l e a n d p S t a n d i n g u p r i g h t wi t h y o u r c o r e e n g a g e d h o l d a d u mb b e l l i n e a c h h a n d a n d r a i s e y o u r a r ms u p t o s h o u l d e r h e i g h t wi t h y o u r p a l ms f a c i n g f o r wa r d . P r e t e n d y o u r a r ms a r e a f i e l d g o a l l i k e i n f o o t b a l l . K e e p y o u r e l b o ws a t s h o u l - d e r h e i g h t t h r o u g h o u t t h e e x e r c i s e . E x h a l e a n d p E x h a l e a n d p r e s s y o u r d u mb b e l l s o v e r h e a d t h e n s l o wl y l o we r u n t i l y o u r e a c h t h e s t a r t i n g p o s i t i o n . E x h a l e a n d p r e s s y o u r d u mb b e l l s o v e r h e a d t h e n s l o wl y l o we r u n t i l y o u r e a c h t h e s t a r t i n g p o s i t i o n . slide 19: L y i n g f l a t o n t h e g r o u n d o r a b e n c h h o l d d u mb b e l l s o v e r y o u r s h o u l d e r s wi t h s t r a i g h t a r ms a n d p a l ms f a c i n g e a c h o t h e r . D O N O T h o l d t h e m o v e r y o u r f a c e a n d b e v e r y c a r e f u l n o t t o d r o p y o u r we i g h t s . S a f e f o r m i s v e r y c r u c i a l h e r e t h i s e x e r c i s e i s a l s o k n L y i n g f l a t o n t h e g r o u n d o r a b e n c h h o l d d u mb b e l l s o v e r y o u r s h o u l d e r s wi t h s t r a i g h t a r ms a n d p a l ms f a c i n g e a c h o t h e r . D O N O T h o l d t h e m o v e r y o u r f a c e a n d b e v e r y c a r e f u l n o t t o d r o p y o u r we i g h t s . S a f e f o r m i s v e r y c r u c i a l h e r e t h i s e x e r c i s e i s a l s o k n k n o wn a s t h e “ s k u l l c r u s h e r ” a n d y o u c a n g u e s s wh y . Wi t h o u t mo v i n g y o u r e l b o ws i n h a l e a s y o u h i n g e a t t h e e l b o w l o we r i n g t h e we i g h t s d o wn t o f r a me t h e o u t s i d e s o f y o u r f a c e . E x h a l e a n d p r e s s t h e we i g h t b a c k t o t h e s t a r t i n g p o s i t i o n f o c u s i n g o n s q u e e z i n g t h e b a c k o f y o u r a r ms . k n o wn a s t h e “ s k u l l c r u s h e r ” a n d y o u c a n g u e s s wh y . Wi t h o u t mo v i n g y o u r e l b o ws i n h a l e a s y o u h i n g e a t t h e e l b o w l o we r i n g t h e we i g h t s d o wn t o f r a me t h e o u t s i d e s o f y o u r f a c e . E x h a l e a n d p r e s s t h e we i g h t b a c k t o t h e s t a r t i n g p o s i t i o n f o c u s i n g o n s q u e e z i n g t h e b a c k o f y o u r a r ms . w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m S i t o n a s t a b l e c h a i r o r b e n c h a n d p l a c e y o u r h a n d s o n t h e c h a i r j u s t o u t s i d e o f y o u r h i p s wi t h y o u r p a l ms d o wn a n d f i n g e r s f a c i n g y o u r t o e s . K e e p y o u r k n e e s i n l i n e wi t h y o u r h i p s a n d s t a c k e d o v e r y o u r a n k l e s f o r L e v e l 1 l e g s s t r a i g h t f o r L e v e l 2 a n d o n e l e g l i f t e d f o r L e v e l 3 . B r i n g y o u r h i p s f o r wa r d o f f t h e c h a i r a n d s l S i t o n a s t a b l e c h a i r o r b e n c h a n d p l a c e y o u r h a n d s o n t h e c h a i r j u s t o u t s i d e o f y o u r h i p s wi t h y o u r p a l ms d o wn a n d f i n g e r s f a c i n g y o u r t o e s . K e e p y o u r k n e e s i n l i n e wi t h y o u r h i p s a n d s t a c k e d o v e r y o u r a n k l e s f o r L e v e l 1 l e g s s t r a i g h t f o r L e v e l 2 a n d o n e l e g l i f t e d f o r L e v e l 3 . B r i n g y o u r h i p s f o r wa r d o f f t h e c h a i r a n d s l a n d s l o wl y l o we r y o u r b o d y t o wa r d t h e g r o u n d wi t h y o u r e l b o ws s l i d i n g s t r a i g h t b e h i n d y o u a s i f t h e y we r e o n p a r a l l e l r a i l r o a d t r a c k s u n t i l t h e y ma k e a 9 0 d e g r e e a n g l e . D o N O T l e t y o u r e l b o ws wi n g o u t t o t h e s i d e . K e e p y o u r h i p s a s c l o s e t o t h e c h a i r o r b e n c h a s p o s s i b l e t h r o u g h o u t t h e mo v e me n t . S q u e e z e t h e b a c k o f a n d s l o wl y l o we r y o u r b o d y t o wa r d t h e g r o u n d wi t h y o u r e l b o ws s l i d i n g s t r a i g h t b e h i n d y o u a s i f t h e y we r e o n p a r a l l e l r a i l r o a d t r a c k s u n t i l t h e y ma k e a 9 0 d e g r e e a n g l e . D o N O T l e t y o u r e l b o ws wi n g o u t t o t h e s i d e . K e e p y o u r h i p s a s c l o s e t o t h e c h a i r o r b e n c h a s p o s s i b l e t h r o u g h o u t t h e mo v e me n t . S q u e e z e t h e b a c k o f o f y o u r a r ms a n d e x h a l e t o p u s h y o u r s e l f b a c k u p t o t h e s t a r t i n g p o s i t i o n . o f y o u r a r ms a n d e x h a l e t o p u s h y o u r s e l f b a c k u p t o t h e s t a r t i n g p o s i t i o n . slide 20: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m H o l d i n g d u mb b e l l s a t y o u r s i d e s wi t h s t r a i g h t a r ms t a k e a wi d e s t e p f o r wa r d i n t o a l u n g e wi t h y o u r c h e s t u p c o r e e n g a g e d a n d k n e e b e h i n d y o u r t o e . T h e f r o n t k n e e s h o u l d s t a c k d i r e c t l y o n t o p o f y o u r f r o n t a n k l e . L o we r d o wn a s l o w a s y o u c a n wh i l e ma i n t a i n i n g y o u r b a l a n c e a n d a t i g h t c o r e . P u s h t h r o u g h y o u r f o r wa r d h e e l t o s t H o l d i n g d u mb b e l l s a t y o u r s i d e s wi t h s t r a i g h t a r ms t a k e a wi d e s t e p f o r wa r d i n t o a l u n g e wi t h y o u r c h e s t u p c o r e e n g a g e d a n d k n e e b e h i n d y o u r t o e . T h e f r o n t k n e e s h o u l d s t a c k d i r e c t l y o n t o p o f y o u r f r o n t a n k l e . L o we r d o wn a s l o w a s y o u c a n wh i l e ma i n t a i n i n g y o u r b a l a n c e a n d a t i g h t c o r e . P u s h t h r o u g h y o u r f o r wa r d h e e l t o s t s t a n d b a c k u p a n d b r i n g y o u r b a c k l e g f o r wa r d t o me e t t h e f r o n t l e g . S wi t c h l e g s a n d r e p e a t a s y o u wa l k a c r o s s t h e r o o m. s t a n d b a c k u p a n d b r i n g y o u r b a c k l e g f o r wa r d t o me e t t h e f r o n t l e g . S wi t c h l e g s a n d r e p e a t a s y o u wa l k a c r o s s t h e r o o m. U s i n g t h e s a me s q u a t f o r m l o we r y o u r h i p s b a c k i n t o t h e s q u a t b u t d o n ʼ t g o q u i t e a s l o w f o r t h e j u mp v e r s i o n . I n h a l e a n d b r i n g y o u r h a n d s i n f r o n t o f y o u r c h e s t wh e n y o u l o we r d o wn t h e n s wi n g y o u r a r ms s wi f t l y b a c k b e h i n d y o u t o h e l p d r i v e y o u r s e l f s t r a i g h t i n t o a v e r t i c a l j u mp a s y o u e x h a l e . J u mp a s h i g h a s y o u c a n b u t A L WA Y S l a n d s o f t l y g o i n g f r o m “ t o e t o h e e l ” t o s a f e l y a b s o r b i n g t h e i mp a c t . D o n o t s l a m y o u r f e e t d o wn wh e n y o u l a n d . D o a s ma U s i n g t h e s a me s q u a t f o r m l o we r y o u r h i p s b a c k i n t o t h e s q u a t b u t d o n ʼ t g o q u i t e a s l o w f o r t h e j u mp v e r s i o n . I n h a l e a n d b r i n g y o u r h a n d s i n f r o n t o f y o u r c h e s t wh e n y o u l o we r d o wn t h e n s wi n g y o u r a r ms s wi f t l y b a c k b e h i n d y o u t o h e l p d r i v e y o u r s e l f s t r a i g h t i n t o a v e r t i c a l j u mp a s y o u e x h a l e . J u mp a s h i g h a s y o u c a n b u t A L WA Y S l a n d s o f t l y g o i n g f r o m “ t o e t o h e e l ” t o s a f e l y a b s o r b i n g t h e i mp a c t . D o n o t s l a m y o u r f e e t d o wn wh e n y o u l a n d . D o a s ma l a n d . D o a s ma n y a s y o u c a n i n a r o w wi t h g o o d f o r m a n d t a k e b r e a k s a s n e e d e d . l a n d . D o a s ma n y a s y o u c a n i n a r o w wi t h g o o d f o r m a n d t a k e b r e a k s a s n e e d e d . H o o k y o u r d u mb b e l l s o n y o u r s h o u l d e r s . S t a n d wi t h f e e t s l i g h t l y wi d e r t h a n h i p - wi d t h a p a r t t o e s p o i n t i n g s l i g h t l y o u t . K e e p y o u r s h o u l d e r s b a c k a n d d o wn wi t h c h e s t u p . E n g a g e y o u r c o r e a n d k e e p y o u r we i g h t i n y o u r h e e l s . Y o u s h o u l d b e a b l e t o wi g g l e y o u r t o e s t h r o u g h o u t t h i s e n t i r e mo v e me n t . L o we r y o u r h i p s b a c k a n d d o wn i n t o a s q u a t l i k e y o u wo u l d t o s i t i n a c h a i r u n t i l y o u r t h i g h s a r e p a H o o k y o u r d u mb b e l l s o n y o u r s h o u l d e r s . S t a n d wi t h f e e t s l i g h t l y wi d e r t h a n h i p - wi d t h a p a r t t o e s p o i n t i n g s l i g h t l y o u t . K e e p y o u r s h o u l d e r s b a c k a n d d o wn wi t h c h e s t u p . E n g a g e y o u r c o r e a n d k e e p y o u r we i g h t i n y o u r h e e l s . Y o u s h o u l d b e a b l e t o wi g g l e y o u r t o e s t h r o u g h o u t t h i s e n t i r e mo v e me n t . L o we r y o u r h i p s b a c k a n d d o wn i n t o a s q u a t l i k e y o u wo u l d t o s i t i n a c h a i r u n t i l y o u r t h i g h s a r e p a p a r a l l e l wi t h t h e g r o u n d . Ma k e s u r e y o u r h i p s a r e p u s h i n g b a c k b e h i n d y o u y o u r k n e e s d o n o t g o p a s t y o u r t o e s a n d y o u r c h e s t a l wa y s s t a y s i n a n u p r i g h t p o s i t i o n i t s h o u l d N E V E R f a c e t h e f l o o r . E x h a l e a n d p u s h u p t h r o u g h y o u r h e e l s a s y o u s q u e e z e y o u r g l u t e s t o c o me b a c k t o s t a n d - i n g . D o n o t l e t t h e k n e e s c a v e i n wa r d i n y o u r s q u a t . p a r a l l e l wi t h t h e g r o u n d . Ma k e s u r e y o u r h i p s a r e p u s h i n g b a c k b e h i n d y o u y o u r k n e e s d o n o t g o p a s t y o u r t o e s a n d y o u r c h e s t a l wa y s s t a y s i n a n u p r i g h t p o s i t i o n i t s h o u l d N E V E R f a c e t h e f l o o r . E x h a l e a n d p u s h u p t h r o u g h y o u r h e e l s a s y o u s q u e e z e y o u r g l u t e s t o c o me b a c k t o s t a n d - i n g . D o n o t l e t t h e k n e e s c a v e i n wa r d i n y o u r s q u a t . slide 21: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m C o mi n g i n t o t h e s a me l u n g e p o s i t i o n s t e p o r h o p i n t o a l u n g e o n t h e o t h e r s i d e . S wi t c h b a c k a n d f o r t h f o r a s l o n g a s y o u ʼ r e a b l e t o ma i n - t a i n g o o d f o r m wi t h a b s t i g h t . T a k e b r e a k s a s n e e d e d . Y o u d o n o t n e e d t o g o a s l o w i n t o t h e l u n g e a s y o u d o i n a s t a n d i n g l u n g e . L e v e l 1 - - k e e p y o u r h a n d s o n y o u r h i p s . L e v e l 2 - - r a i s e y C o mi n g i n t o t h e s a me l u n g e p o s i t i o n s t e p o r h o p i n t o a l u n g e o n t h e o t h e r s i d e . S wi t c h b a c k a n d f o r t h f o r a s l o n g a s y o u ʼ r e a b l e t o ma i n - t a i n g o o d f o r m wi t h a b s t i g h t . T a k e b r e a k s a s n e e d e d . Y o u d o n o t n e e d t o g o a s l o w i n t o t h e l u n g e a s y o u d o i n a s t a n d i n g l u n g e . L e v e l 1 - - k e e p y o u r h a n d s o n y o u r h i p s . L e v e l 2 - - r a i s e y y o u r h a n d s v e r t i c a l l y i n t h e a i r . y o u r h a n d s v e r t i c a l l y i n t h e a i r . N o t e : Y o u ma y d o r e g u l a r l u n g e s i f ma i n t a i n - i n g y o u r b a l a n c e i n t h i s p o s i t i o n i s t o o d i f f i c u l t . H o l d i n g d u mb b e l l s a t y o u r s i d e s p l a c e o n e f o o t o n t o p o f a s t u r d y b e n c h o r c h a i r a n d s t e p t h e o t h e r f o o t i n f r o n t o f y o u i n a l u n g e p o s i t i o n . Ma k e s u r e y o u r f r o n t k n e e i s s t a c k e d d i r e c t l y o v e r y o u r f r o n t a n k l e . Wi t h y N o t e : Y o u ma y d o r e g u l a r l u n g e s i f ma i n t a i n - i n g y o u r b a l a n c e i n t h i s p o s i t i o n i s t o o d i f f i c u l t . H o l d i n g d u mb b e l l s a t y o u r s i d e s p l a c e o n e f o o t o n t o p o f a s t u r d y b e n c h o r c h a i r a n d s t e p t h e o t h e r f o o t i n f r o n t o f y o u i n a l u n g e p o s i t i o n . Ma k e s u r e y o u r f r o n t k n e e i s s t a c k e d d i r e c t l y o v e r y o u r f r o n t a n k l e . Wi t h y y o u r t o r s o i n a n u p r i g h t p o s i t i o n a n d y o u r we i g h t p r e s s i n g t h r o u g h y o u r f o r wa r d h e e l “ t u r n t h e g l u t e s o n ” a s y o u s l o wl y d e s c e n d i n t o a l u n g e . I n h a l e o n t h e wa y d o wn e x h a l e a s y o u d r i v e u p wa r d p r e s s i n g t h r o u g h y o u r h e e l a n d c o n t i n u i n g t o s q u e e z e t h e l e g s a n d g l u t e s . R e p e a t c o mp l e t i n g a l l r e p s o n o n e l e g b e f o r e s wi t y o u r t o r s o i n a n u p r i g h t p o s i t i o n a n d y o u r we i g h t p r e s s i n g t h r o u g h y o u r f o r wa r d h e e l “ t u r n t h e g l u t e s o n ” a s y o u s l o wl y d e s c e n d i n t o a l u n g e . I n h a l e o n t h e wa y d o wn e x h a l e a s y o u d r i v e u p wa r d p r e s s i n g t h r o u g h y o u r h e e l a n d c o n t i n u i n g t o s q u e e z e t h e l e g s a n d g l u t e s . R e p e a t c o mp l e t i n g a l l r e p s o n o n e l e g b e f o r e s wi t s wi t c h i n g t o t h e o t h e r s i d e . s wi t c h i n g t o t h e o t h e r s i d e . slide 22: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m O n h a n d s a n d k n e e s o n t h e f l o o r ma k e s u r e y o u r s h o u l d e r s a r e d i r e c t l y o v e r y o u r wr i s t s a n d y o u r k n e e s a r e h i p - wi d t h a p a r t . S l i d e y o u r s h o u l d e r b l a d e s b a c k a n d d o wn a n d h o l d t h e m t h e r e . H o l d o n e d u mb b e l l wi t h y o u r p a l m f a c i n g i n . Wi t h y o u r c o r e e n g a g e d b e l l y b u t t o n i n p u l l d u mb b e l l u p t o y o u r c h e s t wi t h y o u r e l b o w l e a d i n g t o wa r d t h e s k y . E x h a l e a s O n h a n d s a n d k n e e s o n t h e f l o o r ma k e s u r e y o u r s h o u l d e r s a r e d i r e c t l y o v e r y o u r wr i s t s a n d y o u r k n e e s a r e h i p - wi d t h a p a r t . S l i d e y o u r s h o u l d e r b l a d e s b a c k a n d d o wn a n d h o l d t h e m t h e r e . H o l d o n e d u mb b e l l wi t h y o u r p a l m f a c i n g i n . Wi t h y o u r c o r e e n g a g e d b e l l y b u t t o n i n p u l l d u mb b e l l u p t o y o u r c h e s t wi t h y o u r e l b o w l e a d i n g t o wa r d t h e s k y . E x h a l e a s a s y o u s q u e e z e y o u r u p p e r b a c k mu s c l e s a s y o u s l i d e y o u r s h o u l d e r b l a d e i n a n d d o wn t o wa r d s y o u r s p i n e . I n h a l e a s y o u s l o wl y l o we r t h e we i g h t u n t i l y o u r a r m r e a c h e s t h e g r o u n d . F i n i s h a l l r e p s o n o n e s i d e b e f o r e s wi t c h i n g t o t h e o t h e r s i d e . a s y o u s q u e e z e y o u r u p p e r b a c k mu s c l e s a s y o u s l i d e y o u r s h o u l d e r b l a d e i n a n d d o wn t o wa r d s y o u r s p i n e . I n h a l e a s y o u s l o wl y l o we r t h e we i g h t u n t i l y o u r a r m r e a c h e s t h e g r o u n d . F i n i s h a l l r e p s o n o n e s i d e b e f o r e s wi t c h i n g t o t h e o t h e r s i d e . P l a c e f e e t s h o u l d e r wi d t h a p a r t . Wi t h a s l i g h t b e n d i n y o u r k n e e s l e a n f o r wa r d wi t h a f l a t b a c k a n d y o u r c o r e e n g a g e d u n t i l y o u r b o d y i s a t a b o u t a 4 5 d e g r e e a n g l e . H o l d d u mb b e l l s s t r a i g h t d o wn i n f r o n t o f y o u r c h e s t wi t h p a l ms f a c i n g i n wa r d . P u l l t h e m u p t o y o u r c h e s t b y s l i d i n g y o u r e l b o ws b a c k a n d s q u e e z i n g y o u r s h o u l d e r b l a d e s t o g e t h e r t o P l a c e f e e t s h o u l d e r wi d t h a p a r t . Wi t h a s l i g h t b e n d i n y o u r k n e e s l e a n f o r wa r d wi t h a f l a t b a c k a n d y o u r c o r e e n g a g e d u n t i l y o u r b o d y i s a t a b o u t a 4 5 d e g r e e a n g l e . H o l d d u mb b e l l s s t r a i g h t d o wn i n f r o n t o f y o u r c h e s t wi t h p a l ms f a c i n g i n wa r d . P u l l t h e m u p t o y o u r c h e s t b y s l i d i n g y o u r e l b o ws b a c k a n d s q u e e z i n g y o u r s h o u l d e r b l a d e s t o g e t h e r t o t o wa r d s y o u r s p i n e . Y o u r e l b o ws s h o u l d b r u s h y o u r s i d e s a n d r e ma i n p a r a l l e l wi t h o n e a n o t h e r D O N O T l e t t h e m wi n g o u t t o t h e s i d e s . S l o wl y l o we r t h e we i g h t u n t i l y o u r a r ms a r e f u l l y e x t e n d e d a n d r e p e a t . E x h a l e a s y o u l i f t i n h a l e a s y o u l o we r . t o wa r d s y o u r s p i n e . Y o u r e l b o ws s h o u l d b r u s h y o u r s i d e s a n d r e ma i n p a r a l l e l wi t h o n e a n o t h e r D O N O T l e t t h e m wi n g o u t t o t h e s i d e s . S l o wl y l o we r t h e we i g h t u n t i l y o u r a r ms a r e f u l l y e x t e n d e d a n d r e p e a t . E x h a l e a s y o u l i f t i n h a l e a s y o u l o we r . C o me i n t o a p l a n k p o s i t i o n wi t h s h o u l d e r s s t a c k e d o v e r y o u r wr i s t s a b s i n a n d h i p s / h e a d i n a l i g n me n t . N O T E : Y o u ma y a l s o d o t h i s e x e r c i s e o n h a n d s a n d k n e e s i f y o u ʼ r e u n a b l e t o ma i n t a i n y o u r b a l a n c e i n p l a n k . R e a c h y o u r r i g h t a r m f o r wa r d a s y o u r l e f t l e g l i f t s b u t d o n ʼ t l e t y o u r h i p s t u r n t o t h e s i d e s . L o we r a r m a n d l e g b a c k d o wn t o p l a n k t h e n s wi t c h C o me i n t o a p l a n k p o s i t i o n wi t h s h o u l d e r s s t a c k e d o v e r y o u r wr i s t s a b s i n a n d h i p s / h e a d i n a l i g n me n t . N O T E : Y o u ma y a l s o d o t h i s e x e r c i s e o n h a n d s a n d k n e e s i f y o u ʼ r e u n a b l e t o ma i n t a i n y o u r b a l a n c e i n p l a n k . R e a c h y o u r r i g h t a r m f o r wa r d a s y o u r l e f t l e g l i f t s b u t d o n ʼ t l e t y o u r h i p s t u r n t o t h e s i d e s . L o we r a r m a n d l e g b a c k d o wn t o p l a n k t h e n s wi t c h L y i n g f a c e d o wn r e a c h y o u r a r ms o u t o v e r h e a d t o ma k e i t e a s i e r b e n d y o u r e l b o ws t o k e e p y o u r h a n d s c l o s e r t o y o u r h e a d . K e e p y o u r e y e s o n t h e f l o o r L y i n g f a c e d o wn r e a c h y o u r a r ms o u t o v e r h e a d t o ma k e i t e a s i e r b e n d y o u r e l b o ws t o k e e p y o u r h a n d s c l o s e r t o y o u r h e a d . K e e p y o u r e y e s o n t h e f l o o r L y i n g f a c e u p wi t h f e e t p l a n t e d h i p - wi d t h a p a r t h o l d t h e h e a d s o f o n e d u mb b e l l . K e e p y o u r a r ms s t r a i g h t a n d s t a r t wi t h i t o n t o p o f y o u r t h i g h s . L y i n g f a c e u p wi t h f e e t p l a n t e d h i p - wi d t h a p a r t h o l d t h e h e a d s o f o n e d u mb b e l l . K e e p y o u r a r ms s t r a i g h t a n d s t a r t wi t h i t o n t o p o f y o u r t h i g h s . K e e p y o u r b e l l y b u t t o n i n a s y o u r a i s e t h e we i g h t u p a n d o v e r y o u r h e a d ma i n t a i n i n g s t r a i g h t a r ms t h r o u g h o u t . K e e p y o u r a b s t i g h t a n d d o n o t a r c h t h e b a c k t o o mu c h . L o we r t h e we i g h t d o wn t o a b o u t 2 - 3 i n c h e s a wa y f r o m t h e f l o o r . K e e p y o u r s h o u l d e r b l a d e s b a c k a n d d o wn a s y o u s q u e e z e y o u r b a c k t o p u l l t h e we i g h t b a c k o v e r t o t h e s t a r t i n g p o s i t i o n . I n h a l e a s y o u r a i s e e x h a l e a s y o u p u l l o v e r . R e p e a t . K e e p y o u r b e l l y b u t t o n i n a s y o u r a i s e t h e we i g h t u p a n d o v e r y o u r h e a d ma i n t a i n i n g s t r a i g h t a r ms t h r o u g h o u t . K e e p y o u r a b s t i g h t a n d d o n o t a r c h t h e b a c k t o o mu c h . L o we r t h e we i g h t d o wn t o a b o u t 2 - 3 i n c h e s a wa y f r o m t h e f l o o r . K e e p y o u r s h o u l d e r b l a d e s b a c k a n d d o wn a s y o u s q u e e z e y o u r b a c k t o p u l l t h e we i g h t b a c k o v e r t o t h e s t a r t i n g p o s i t i o n . I n h a l e a s y o u r a i s e e x h a l e a s y o u p u l l o v e r . R e p e a t . a s y o u l i f t y o u r s h o u l d e r s a n d l e g s o f f t h e g r o u n d b y s q u e e z i n g y o u r g l u t e s a n d mi d / l o we r b a c k . C a r e f u l l y r e t u r n t o t h e f l o o r a n d r e p e a t . a s y o u l i f t y o u r s h o u l d e r s a n d l e g s o f f t h e g r o u n d b y s q u e e z i n g y o u r g l u t e s a n d mi d / l o we r b a c k . C a r e f u l l y r e t u r n t o t h e f l o o r a n d r e p e a t . slide 23: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m Wi t h y o u r s h o u l d e r s r o l l e d b a c k a n d d o wn y o u r c o r e e n g a g e d a n d y o u r d u mb b e l l s b y y o u r s i d e s wi t h y o u r p a l ms f a c i n g y o u r b o d y e x h a l e a s y o u s q u e e z e y o u r b i c e p s a n d r a i s e t h e d u mb b e l l s u p t o wa r d y o u r s h o u l d e r s . I n h a l e a s y o u s l o wl y l o we r b a c k t o t h e s t Wi t h y o u r s h o u l d e r s r o l l e d b a c k a n d d o wn y o u r c o r e e n g a g e d a n d y o u r d u mb b e l l s b y y o u r s i d e s wi t h y o u r p a l ms f a c i n g y o u r b o d y e x h a l e a s y o u s q u e e z e y o u r b i c e p s a n d r a i s e t h e d u mb b e l l s u p t o wa r d y o u r s h o u l d e r s . I n h a l e a s y o u s l o wl y l o we r b a c k t o t h e s t s t a r t i n g p o s i t i o n a n d r e p e a t . Ma k e s u r e y o u r wr i s t s a r e f l a t h e r e n o t b e n d i n g b a c k wa r d a n d k e e p y o u r e l b o ws g l u e d t o y o u r s i d e s d o n ʼ t s wi n g y o u r a r ms . s t a r t i n g p o s i t i o n a n d r e p e a t . Ma k e s u r e y o u r wr i s t s a r e f l a t h e r e n o t b e n d i n g b a c k wa r d a n d k e e p y o u r e l b o ws g l u e d t o y o u r s i d e s d o n ʼ t s wi n g y o u r a r ms . Wi t h y o u r s h o u l d e r s r o l l e d b a c k a n d d o wn y o u r c o r e e n g a g e d a n d y o u r d u mb b e l l s b y y o u r s i d e s wi t h y o u r p a l ms f a c i n g u p wa r d s q u e e z e y o u r b i c e p s r a i s i n g t h e d u mb b e l l s u p t o wa r d y o u r s h o u l d e r s v e r t i c a l l y . S l o wl y l o we r t o t h e s t a r t i n g p o s i t i o n r o t a t e y o u r p a l ms o u t Wi t h y o u r s h o u l d e r s r o l l e d b a c k a n d d o wn y o u r c o r e e n g a g e d a n d y o u r d u mb b e l l s b y y o u r s i d e s wi t h y o u r p a l ms f a c i n g u p wa r d s q u e e z e y o u r b i c e p s r a i s i n g t h e d u mb b e l l s u p t o wa r d y o u r s h o u l d e r s v e r t i c a l l y . S l o wl y l o we r t o t h e s t a r t i n g p o s i t i o n r o t a t e y o u r p a l ms o u t p a l ms o u t t o t h e s i d e a n d c u r l we i g h t u p t o wa r d s y o u r s h o u l d e r s l a t e r a l l y . S l o wl y l o we r a n d r e p e a t s e q u e n c e k e e p i n g y o u r wr i s t s f l a t n o t b e n d i n g b a c k wa r d a n d e l b o ws g l u e d t o y o u r s i d e s d o n ʼ t s wi n g y o u r a r ms . p a l ms o u t t o t h e s i d e a n d c u r l we i g h t u p t o wa r d s y o u r s h o u l d e r s l a t e r a l l y . S l o wl y l o we r a n d r e p e a t s e q u e n c e k e e p i n g y o u r wr i s t s f l a t n o t b e n d i n g b a c k wa r d a n d e l b o ws g l u e d t o y o u r s i d e s d o n ʼ t s wi n g y o u r a r ms . slide 24: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m H o l d we i g h t s i n y o u r h a n d s wi t h s t r a i g h t a r ms b y y o u r s i d e s . K e e p y o u r s h o u l d e r s b a c k a n d d o wn a n d y o u r a b s i n . Y o u r f e e t s h o u l d b e h i p - wi d t h a p a r t . K e e p y o u r l e g s s t r a i g h t a s y o u r i s e u p o n t o y o u r t o e s t h e n s l o wl y l o we r b a c k d o wn t o t h e f l o o r a n d r e p e a t . E x h a l e a s y o u r H o l d we i g h t s i n y o u r h a n d s wi t h s t r a i g h t a r ms b y y o u r s i d e s . K e e p y o u r s h o u l d e r s b a c k a n d d o wn a n d y o u r a b s i n . Y o u r f e e t s h o u l d b e h i p - wi d t h a p a r t . K e e p y o u r l e g s s t r a i g h t a s y o u r i s e u p o n t o y o u r t o e s t h e n s l o wl y l o we r b a c k d o wn t o t h e f l o o r a n d r e p e a t . E x h a l e a s y o u r y o u r r i s e u p i n h a l e a s y o u l o we r . D o n o t l e t y o u r f e e t t u r n o u t wa r d o r c a v e i n wa r d k e e p t h e m p a r a l l e l wi t h o n e a n o t h e r t h r o u g h o u t . y o u r r i s e u p i n h a l e a s y o u l o we r . D o n o t l e t y o u r f e e t t u r n o u t wa r d o r c a v e i n wa r d k e e p t h e m p a r a l l e l wi t h o n e a n o t h e r t h r o u g h o u t . L y i n g o n t h e f l o o r wi t h y o u r h e e l s n e a r y o u r g l u t e s a n d k n e e s i n l i n e wi t h y o u r h i p s r e s t we i g h t s o n t o p o f y o u r h i p s . K e e p y o u r a b s e n g a g e d a s y o u p r e s s y o u r h i p s u p s q u e e z i n g t h e b a c k o f t h e l e g s a n d g l u t e s a s y o u e x h a l e . I n h a l e a s y o u l o we r d o wn a n d r e p e a t . L y i n g o n t h e f l o o r wi t h y o u r h e e l s n e a r y o u r g l u t e s a n d k n e e s i n l i n e wi t h y o u r h i p s r e s t we i g h t s o n t o p o f y o u r h i p s . K e e p y o u r a b s e n g a g e d a s y o u p r e s s y o u r h i p s u p s q u e e z i n g t h e b a c k o f t h e l e g s a n d g l u t e s a s y o u e x h a l e . I n h a l e a s y o u l o we r d o wn a n d r e p e a t . O n y o u r h a n d s a n d k n e e s wi t h s h o u l d e r s d i r e c t l y o v e r y o u r wr i s t s s e c u r e a we i g h t b e h i n d o n e k n e e b y s q u e e z i n g y o u r l e g b a c k t o h o l d i t t i g h t . H o l d t h e we i g h t f i r ml y wi t h y o u r l e g a s y o u p r e s s y o u r h e e l b a c k a n d u p t o wa r d s t h e s k y . S l o wl y r e t u r n t o s t a r t i n g p o s i t i o n a n d r e p e a t a l l r e p s o n o n e s i d e b e f o r e s wi t c h i n g t o t h e o t h e r s i d e . O n y o u r h a n d s a n d k n e e s wi t h s h o u l d e r s d i r e c t l y o v e r y o u r wr i s t s s e c u r e a we i g h t b e h i n d o n e k n e e b y s q u e e z i n g y o u r l e g b a c k t o h o l d i t t i g h t . H o l d t h e we i g h t f i r ml y wi t h y o u r l e g a s y o u p r e s s y o u r h e e l b a c k a n d u p t o wa r d s t h e s k y . S l o wl y r e t u r n t o s t a r t i n g p o s i t i o n a n d r e p e a t a l l r e p s o n o n e s i d e b e f o r e s wi t c h i n g t o t h e o t h e r s i d e . S t a n d o n o n e l e g k e e p i n g t h a t l e g s t r a i g h t wi t h a s o f t k n e e d o n o t l o c k o u t y o u r k n e e . K e e p y o u r s h o u l d e r s b a c k a n d a b s i n a s y o u r a i s e t h e h e e l o f y o u r o t h e r s t r a i g h t l e g t o t i l t f o r wa r d l i k e a t e e t e r t o t t e r . K e e p y o u r e y e s o n t h e f l o o r i n f r o n t o f y o u . Y o u r b o d y s h o u l d r e ma i n i n p l a n k p o s i t i o n t h r o u g h o u t t h e mo v e me n t t h e o n l y t h i n g t h a t c h a n g e s i s y o u r h i p h i n g e . I n h a l e a s y o u l o we r e x h a l e a s y o u l i f t b a c k t o s t a n d i n g . Wh e n y o u l i f t u p f o c u s o n s q u e e z i n g t h e b a c k o f S t a n d o n o n e l e g k e e p i n g t h a t l e g s t r a i g h t wi t h a s o f t k n e e d o n o t l o c k o u t y o u r k n e e . K e e p y o u r s h o u l d e r s b a c k a n d a b s i n a s y o u r a i s e t h e h e e l o f y o u r o t h e r s t r a i g h t l e g t o t i l t f o r wa r d l i k e a t e e t e r t o t t e r . K e e p y o u r e y e s o n t h e f l o o r i n f r o n t o f y o u . Y o u r b o d y s h o u l d r e ma i n i n p l a n k p o s i t i o n t h r o u g h o u t t h e mo v e me n t t h e o n l y t h i n g t h a t c h a n g e s i s y o u r h i p h i n g e . I n h a l e a s y o u l o we r e x h a l e a s y o u l i f t b a c k t o s t a n d i n g . Wh e n y o u l i f t u p f o c u s o n s q u e e z i n g t h e b a c k o f o f y o u r l e g a n d g l u t e n o t p u t t i n g a n y s t r a i n o n y o u r b a c k T h i s p a r t i s s u p e r i mp o r t a n t . C o mp l e t e a l l r e p s o n o n e l e g b e f o r e s wi t c h i n g . o f y o u r l e g a n d g l u t e n o t p u t t i n g a n y s t r a i n o n y o u r b a c k T h i s p a r t i s s u p e r i mp o r t a n t . C o mp l e t e a l l r e p s o n o n e l e g b e f o r e s wi t c h i n g . K E E P Y O U R A B S E N G A G E D t h r o u g h o u t t h i s e x e r c i s e i t i s V E R Y i mp o r t a n t . Wi t h y o u r s h o u l d e r s r o l l e d b a c k a n d d o wn y o u r c o r e e n g a g e d a n d y o u r d u mb b e l l s i n f r o n t o f y o u wi t h y o u r p a l ms f a c i n g y o u r l e g s s l o wl y l o we r t h e m d o wn a s y o u p u s h y o u r h i p s b e h i n d K E E P Y O U R A B S E N G A G E D t h r o u g h o u t t h i s e x e r c i s e i t i s V E R Y i mp o r t a n t . Wi t h y o u r s h o u l d e r s r o l l e d b a c k a n d d o wn y o u r c o r e e n g a g e d a n d y o u r d u mb b e l l s i n f r o n t o f y o u wi t h y o u r p a l ms f a c i n g y o u r l e g s s l o wl y l o we r t h e m d o wn a s y o u p u s h y o u r h i p s b e h i n d b e h i n d y o u . K e e p a f l a t b a c k a n d a s l i g h t b e n d i n y o u r k n e e s a n d o n l y l o we r d o wn a s l o w a s y o u a r e a b l e t o ma i n t a i n g o o d f o r m. I n h a l e a s y o u l o we r d o wn e x h a l e a s y o u s l o wl y r i s e u p . L i f t u s i n g t h e b a c k o f y o u r l e g s a n d g l u t e s t o s t a n d N E V E R s t r a i n i n g y b e h i n d y o u . K e e p a f l a t b a c k a n d a s l i g h t b e n d i n y o u r k n e e s a n d o n l y l o we r d o wn a s l o w a s y o u a r e a b l e t o ma i n t a i n g o o d f o r m. I n h a l e a s y o u l o we r d o wn e x h a l e a s y o u s l o wl y r i s e u p . L i f t u s i n g t h e b a c k o f y o u r l e g s a n d g l u t e s t o s t a n d N E V E R s t r a i n i n g y y o u r b a c k . y o u r b a c k . slide 25: w w w . G o S u p e r S i s t e r s . c o m w w w . G o S u p e r S i s t e r s . c o m S t a r t i n a l y i n g p o s i t i o n wi t h a r ms e x t e n d e d o v e r h e a d a n d l e g s s t r a i g h t . S q u e e z e y o u r l e g s t o g e t h e r a n d l i f t t h e m a s y o u t u c k y o u r b e l l y b u t t o n i n a n d r e a c h f o r y o u r t o e s c r e a t i n g a “ V ” s h a p e wi t h y o u r b o d y . C a r e f u l l y l o we r d o wn a n d r e p e a t . S t a r t i n a l y i n g p o s i t i o n wi t h a r ms e x t e n d e d o v e r h e a d a n d l e g s s t r a i g h t . S q u e e z e y o u r l e g s t o g e t h e r a n d l i f t t h e m a s y o u t u c k y o u r b e l l y b u t t o n i n a n d r e a c h f o r y o u r t o e s c r e a t i n g a “ V ” s h a p e wi t h y o u r b o d y . C a r e f u l l y l o we r d o wn a n d r e p e a t . Mo d i f i e d V - U p s a r e j u s t a s t a n d a r d s i t u p wi t h y o u r f e e t f l a t o n t h e f l o o r a n d a r ms r e a c h i n g o v e r h e a d . C o me a l l t h e wa y u p i n t o a s e a t e d p o s i t i o n wi t h a b s i n t h e n s l o wl y l o we r b a c k d o wn . Y o u ma y a l s o f o l d y o u r a r ms a c r o s s y o u r c h e s t i f y o u a r e n o t y e t a b l e Mo d i f i e d V - U p s a r e j u s t a s t a n d a r d s i t u p wi t h y o u r f e e t f l a t o n t h e f l o o r a n d a r ms r e a c h i n g o v e r h e a d . C o me a l l t h e wa y u p i n t o a s e a t e d p o s i t i o n wi t h a b s i n t h e n s l o wl y l o we r b a c k d o wn . Y o u ma y a l s o f o l d y o u r a r ms a c r o s s y o u r c h e s t i f y o u a r e n o t y e t a b l e a b l e t o d o t h e f u l l s i t u p o n y o u r o wn . a b l e t o d o t h e f u l l s i t u p o n y o u r o wn . S t a r t i n g i n s t a n d i n g p o s i t i o n p l a c e y o u r h a n d s o n t h e f l o o r s h o u l d e r - wi d t h a p a r t . K e e p i n g y o u r a b s e n g a g e d s t e p o r j u mp b a c k i n t o a p l a n k p o s i t i o n N o t e : T o d o a f u l l c o mp e t i t i o n b u r p e e q u i c k l y a n d c a r e f u l l y l o we r y o u r b o d y a l l t h e wa y d o wn t o t h e f l o o r a t t h i s p o i n t t h e n s t e p o r j u mp b a c k t o s t a n d i n g . T r y n o t t o l e t y o u r k n e e s f l a r e o u t t o t h e s i d e s . P l a n t y o u r h e e l s d S t a r t i n g i n s t a n d i n g p o s i t i o n p l a c e y o u r h a n d s o n t h e f l o o r s h o u l d e r - wi d t h a p a r t . K e e p i n g y o u r a b s e n g a g e d s t e p o r j u mp b a c k i n t o a p l a n k p o s i t i o n N o t e : T o d o a f u l l c o mp e t i t i o n b u r p e e q u i c k l y a n d c a r e f u l l y l o we r y o u r b o d y a l l t h e wa y d o wn t o t h e f l o o r a t t h i s p o i n t t h e n s t e p o r j u mp b a c k t o s t a n d i n g . T r y n o t t o l e t y o u r k n e e s f l a r e o u t t o t h e s i d e s . P l a n t y o u r h e e l s d d r o p y o u r h i p s a s y o u l i f t i mme d i a t e l y i n t o a v e r t i c a l j u mp f

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