range of motion

Description

Squat with shoulder press & a knee up. Sequence:Squat-right shoulder press/ left knee up-squat-left shoulder press/ right knee up. How many? Count 10 shoulder press/ knee ups on each side with a squat in between = 20 squats 10 shoulder press/ knee ups This exercise gets the whole body moving, adds a balance component and get the heart rate up. There are three parts to this exercise: the squat, the shoulder press and the knee up. Lets focus on each part separately to begin: Squat: feet are shoulder width apart or wider. Toes, knees and shoulders are forward. Keep knees back behind your toes and lower down to as close to 90 degree bend with your knees as possible. Keep your chest lifted and shoulders back Shoulder press: Keep your shoulders down and back (imagine your shoulder blades in your back pocket). Push through the knuckles keeping elbow directly under your wrist. Keep your chin as parallel to the floor as possible (reaching your chin forward or tucking your chin may add unnecessary strain to the neck or shoulder area). Knee up: Lift knee to chest while maintaining an engaged core and level hips (try not to let one hip sink lower than the other) With every opportunity try to engage the core, pulling the belly button back towards your spine and relaxing your shoulders. You can complete the reps as slowly as necessary to maintain ideal technique with each component of this exercise. Speeding the repetitions up while maintaining full range of motion will increase the aerobic component of this exercise.