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TracyAndersonGetIntoTheGroove

TracyAndersonGetIntoTheGroove

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Published by: api-19731098 on Dec 05, 2009
Copyright:Attribution Non-commercial

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03/18/2014

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ABS
This sequence exhausts large muscles early on, so the small, underused "accessory" muscles get more of a workout. The exercises also
help add definition to hips and lower abs. If you can't complete all the reps listed, do as many as possible. A mat is recommended.
1. LEGS STRAIGHT OUT Lie on your back, hands behind head, legs
straight out. Point toes and crunch up. Do 50 reps
2. CLICK-TOGETHER LIFT Crunch

Lie on your back, hands behind head, legs straight out and shoulder-
width apart with knees facing ceiling. Crunch up, but keep legs straight.
Simultaneously lift legs 3 to 6 inches off the ground and touch together.
As you return to floor, legs return to starting position. Do 50 reps.

3. DIAGONAL CROSS

Lie on your back, hands behind head with left leg bent and right leg straight and pointed. Lift and cross right leg over left and crunch up. Return to start. Do 100 reps with each leg.

4. PIKE

Lie on your back, hands overlapping under tailbone, legs straight out and
together on floor with knees facing ceiling. Raise legs to a 90-degree
angle and lower, touching floor for a second. Do 50 reps.

5. STANDING ISOLATION

Stand with feet shoulder-width apart, hands on hips. Pull shoulders back.
Keeping your hips completely still, shift rib cage from left to right. Do 50
reps on each side.

ARMS This series doesn't isolate specific muscles. Instead, the exercises work several small muscle groups simultaneously to combat
saggy upper arms. You'll need a set of 1- to 3-pound hand weights.
1. SINGLE-ARM PULL

Stand with feet shoulder-width apart, left hand on hip, right arm straight
out to side with palm facing floor. Pull right elbow to hip, twisting palm to
ceiling.
Raise arm to a high "V." Smack hand to top of back and return to starting
position. Do 50 reps on each side.

2. DOUBLE-ARM PALM OUT

Stand with feet shoulder-width apart, right arm bent covering forehead,
left arm bent covering chin, both palms facing away from face. Then
extend arms out to sides and swing hands behind you, clapping them
together. Bring arms back to starting position. Do 50 reps with right hand
on top, then 50 with left hand on top.

3. LARGE-RANGE HALF-CIRCLE

Stand with one foot in front of the other, knees slightly bent, with arms raised slightly above "T" position and palms facing floor. Rotate palms to ceiling and extend arms out in front of you. Reverse move to starting position. Do 100 reps.

4. DIAGONAL PULL-UP

Holding a 1- to 3-pound weight in each hand, both arms to the left side of
your body, stand with feet shoulder-width apart. Hold left arm in place
and pull right arm across body to the right side of your hips. Then raise
right arm up to a high diagonal and return to starting position. Do 50 reps
on each side.

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