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ne.
S
houl
der
st
oa
nk
l
es
-E
ng
a
g
ey
ourg
l
ut
esa
nda
bs
.
-Rot
a
t
ey
ourbodys
owei
g
hti
sont
hes
i
deofonef
oot
-Ra
i
s
ea
na
r
ma
ndf
or
m aTs
ha
pewi
t
hi
t
dt
hi
spos
ion
-Hol
-L
owery
oura
r
m
-Repea
tont
heot
hers
i
de

E
XE
RCI
SE0
4.

HOWTOPE
RF
ORMAHANGI
NGL
E
GRAI
SE
:
-Ha
ngf
r
om aba
rorr
i
ng
s
-Pl
a
c
ey
ourha
ndsa
r
ounds
houl
derwi
dt
ha
pa
r
t
-Keepy
ourl
eg
ss
t
r
a
i
g
hta
ndt
og
e
t
her
-Us
i
ngy
ourl
owera
bsa
ndhi
pe
x
or
s
,
l
iy
ourl
eg
s
-Onc
epa
r
a
l
l
el
t
ot
heoorhol
d
-Hol
dy
ourl
eg
sa
ta90a
ng
l
et
oy
ourt
or
s
o
-T
hi
si
st
heL
s
i
tpos
ion.
-Onc
ey
ou
v
ema
s
t
er
edt
hi
st
r
ya
ddi
ngwei
g
ht

E
XE
RCI
SE05
.

HOWTOPERFORMAHANGI
NGBASKET:
-Ha
ngf
r
om apul
l
upba
r
-Pl
a
c
et
heha
ndss
houl
der
wi
dt
ha
pa
r
t
-Cont
r
a
c
ty
ourl
owera
bs
-Br
i
ngy
ourk
neest
oy
ourc
hes
t
-T
wi
s
ty
ourhi
pst
oones
i
dei
nac
ont
r
ol
l
edma
nner
-Keepi
ngy
ourc
hes
tf
or
wa
r
da
ta
l
lmes
oudoc
r
unc
hy
ourr
i
bst
oy
ourhi
ps
-Asy
-Pa
us
e.
T
henper
f
or
m ont
hea
l
t
er
na
t
es
i
de

E
XE
RCI
SE06
.

HOWTOPERFORMWI
NDOWWI
PERS:
-T
hes
ea
r
es
t
r
a
i
g
ht
-l
eg
g
ed
ha
ng
i
ngba
s
k
e
t
s

-Ha
ngf
r
om apul
l
upba
r
-Pl
a
c
ey
ourha
ndss
houl
der
wi
dt
ha
pa
r
t
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i
ngy
ourl
owera
bsa
ndhi
pe
x
or
s
,
l
iy
ourl
eg
s
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epa
r
a
l
l
el
t
ot
heoorhol
d
-Keepy
ourc
hes
tf
or
wa
r
da
ta
l
lmes
-T
wi
s
ty
ourhi
pst
oones
i
dei
nac
ont
r
ol
l
edma
nner
-Pa
us
e.
T
henper
f
or
m ont
hea
l
t
er
na
t
es
i
de

E
XE
RCI
SE0
7
.

HOWTOPERFORMTRXEQUI
PPTEDPI
KE
-Ge
ti
npus
huppos
ion
-Res
tt
het
opsofy
ourf
ee
ti
nt
heT
RXequi
pment
-Keepi
ngy
ourl
eg
sa
ss
t
r
a
i
g
hta
spos
s
i
bl
e
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ourhi
psa
ndpul
l
y
ourf
ee
tt
owa
r
dy
ourc
hes
t
-Pul
l
y
ourf
ee
tt
owa
r
dsy
ourha
nds
-Hol
da
tt
het
opf
ort
hr
eet
of
ours
ec
onds
hens
l
owl
yr
ol
l
ba
c
kt
ot
hes
t
a
rngpos
ion
-T

E
XE
RCI
SE08.

HO
WT
OPE
RF
ORMSUSPE
NDE
D(
SI
DE
)
CRUNCHE
S:
-S
us
pendf
ee
ti
nT
RXequi
pmentorg
y
mna
scr
i
ng
s
-Ge
ti
nt
oac
onv
en ona
l
pl
a
nkony
ourha
nds
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ng
a
g
et
hec
or
ea
ndopenupa
tt
hes
houl
derj
oi
nt
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l
owl
ypus
hi
ngt
hebodyba
c
ki
na
s
a
wi
ngmo on
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l
l
owhi
pst
os
a
gt
owa
r
dt
heg
r
ound
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l
bodyf
or
wa
r
d,
l
ii
nghi
psa
ndpul
l
i
ngk
nees
-T
uc
kt
ot
hec
hes
ti
nas
us
pendedc
r
unc
ha
con
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t
ur
nt
ot
hepl
a
nkpos
ion
-T
hi
sc
a
na
l
s
obeper
f
or
medwi
t
ht
hek
neesc
r
unc
hi
ng
t
oa
l
t
er
na
t
es
i
dest
oeng
a
g
et
heobl
i
quemus
c
l
es
.

E
XE
RCI
SE08.

WHATI
STHEP
AL
L
OFHOL
D:
Oneoft
hemos
tt
r
i
eda
ndt
es
t
ed buto enf
or
g
o en
i
s
ome
t
r
i
c(

hol
di
ng
)a
be
x
er
c
i
s
es i
st
he Pa
l
l
ofHol
d.
Res
ea
r
c
her
sf
r
om t
heUni
v
er
s
i
t
yofJ
y
v

s
k
y
l

,i
nF
i
nl
a
nd
wa
nt
edt
ot
es
tt
hee
ec
ti
s
ome
t
r
i
c
,upperbodye
x
er
c
i
s
es
ha
dont
hemus
c
l
esoft
hes
t
oma
c
h.Putmor
es
i
mpl
y
,t
he
y
wa
nt
edt
os
eei
fupperbodye
x
er
c
i
s
eswher
ey
ouhol
da
s
t
a cpos
ionc
oul
deng
a
g
et
hea
bdomi
na
l
mus
c
l
es
.
Wha
tt
he
yf
oundwa
st
hes
ee
x
er
c
i
s
es
,l
i
k
et
hePa
l
l
ofHol
d,
el
i
c
i
t
eda"
S
uc
i
entl
e
v
el
of
c
ont
r
a
conof
t
het
r
unkmus
c
l
es
f
ort
hede
v
el
opmentoft
hei
rendur
a
nc
ea
nds
t
r
eng
t
h
c
ha
r
a
c
t
er
i
sc
s.
"

E
XE
RCI
SE09
.

HOWTOPERFORMAP
AL
L
OFHOL
D:
-T
hi
sc
a
nbeper
f
or
medwi
t
har
es
i
s
t
a
nc
eba
nd,c
a
bl
eore
v
ena
r
opewi
t
ht
r
a
i
ni
ngpa
r
t
neroer
i
ngt
het
ens
i
on
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a
k
ehol
doft
her
ope/
c
a
bl
e
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di
ta
ty
ours
t
er
num wi
t
hy
oura
r
msf
ul
l
ye
x
t
ended
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nty
ourl
es
houl
dert
owa
r
dst
hex
edpoi
nt
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t
a
ndf
a
ra
wa
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ht
of
eel
t
het
ens
i
on
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ours
houl
der
sa
ndhi
pss
qua
r
e
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dt
her
ope/
c
a
bl
es
t
r
a
i
g
htouti
nf
r
ontofy
ourbody
-Res
i
s
tt
het
endenc
yt
or
ot
a
t
ea
ndhol
df
or60s
ec
onds
-Keepy
oura
bs g
ht

E
XE
RCI
SE1
0
.

WHATI
SADRAGONFL
AG:
T
hebene
toft
hi
se
x
er
c
i
s
ei
si
tf
or
c
est
hemus
c
l
esoft
he
s
t
oma
c
ht
oec
c
ent
r
i
c
a
l
l
yc
ont
r
a
c
t
.Wha
tt
hi
smea
nsi
st
he
ya
r
e
i
nt
ens
i
on,butl
eng
t
heni
ng
.Muc
hl
i
k
et
hedownwa
r
dpha
s
eof
abi
c
epc
ur
l
.Whyi
st
hi
si
mpor
t
a
nt
?S
i
nc
er
es
ea
r
c
hf
r
om t
he
J
our
na
lof Appl
i
ed Phy
s
i
ol
og
y
,
Conc
l
ude t
ha
t ec
c
ent
r
i
c
e
x
er
c
i
s
eoer
sapr
omi
s
i
ngt
r
a
i
ni
ngmoda
l
i
t
yt
oenha
nc
eper
f
or
ma
nc
e.

ys
i
mi
l
a
rt
oec
c
ent
r
i
cNor
di
cHa
ms
t
r
i
nge
x
er
c
i
s
est
ha
tt
he
Ver
S
c
a
ndi
na
v
i
a
nJ
our
na
lofMedi
c
i
ne& S
c
i
enc
ei
nS
por
t
sf
ound,

E
ecv
el
y de
v
el
ops ma
x
i
ma
l ha
ms
t
r
i
ng s
t
r
eng
t
h i
n
wel
l
t
r
a
i
neds
oc
c
erpl
a
y
er
st
ha
nac
ompa
r
a
bl
epr
og
r
a
m ba
s
ed
ont
r
a
diona
l
ha
ms
t
r
i
ngc
ur
l
s
.

E
XE
RCI
SE1
0
.

HOWTOPERFORMADRAGONFL
AG:
-L
a
yont
heoor
-Hol
dont
os
ome
t
hi
ngs
t
a
bl
ewi
t
hy
ourha
ndsbyy
ourhea
d
-Wi
t
honl
yy
ourhea
da
nds
houl
der
si
nc
ont
a
c
twi
t
ht
heoor
,
r
a
i
s
ey
ouren r
ebodyf
r
om t
heoor
-Keepi
nga
ss
t
r
a
i
g
hta
spos
s
i
bl
e,
l
owery
our
s
el
ft
ot
heg
r
ound
-Pa
us
ef
orones
ec
ondwhena
tt
hebo om oft
hee
x
er
c
i
s
e
-T
henr
e
t
ur
nba
c
ki
na
nupr
i
g
htpos
ion
-Al
lt
he meens
ur
i
ngonl
yy
ourhea
da
nds
houl
der
sa
r
ei
n
c
ont
a
c
twi
t
ht
heoor

THESI
X-P
ACKSUMMAR
Y

RESEARCHSHOWSL
ARGEMOVEMENTSAREBETTERFORCORECONDI
TI
ONI
NG.

T
hi
si
s
n
tt
os
a
yi
s
ol
aonmo
v
e
me
n
t
sa
r
e
n
twi
t
houtt
he
i
rbe
ne
t
s
.
Butt
hei
mpor
t
a
n
tt
hi
ngt
ounde
r
s
t
a
ndi
si
f
ape
r
s
ona
l
t
r
a
i
ne
rorma
g
a
z
i
nepr
e
s
c
r
i
be
s1
0r
e
pe onsf
ort
hr
e
es
e
t
sof
c
r
unc
he
sf
ormon
t
hs
,
a
s
kwh
y
.
T
oquot
eoneof
t
heg
r
e
a
t
e
s
ts
t
r
e
ng
t
ha
ndc
ondioni
ngc
oa
c
he
st
oe
v
e
rl
i
v
e
:

T
hes
umma
r
yof
t
r
a
i
ni
nga
ppr
oa
c
he
sg
i
v
e
ni
nt
het
a
bl
ema
ybea
de
qua
t
ef
ort
hea
v
e
r
a
g
epe
r
s
ona
l
t
r
a
i
ne
rorc
oa
c
hde
a
l
i
ngwi
t
ht
hea
v
e
r
a
g
ec
l
i
e
n
t
orl
o
we
rl
e
v
e
l
a
t
hl
e
t
e
,
buti
tne
e
dst
obee
x
pa
nde
dupont
ot
a
k
ei
n
t
oa
c
c
oun
tt
heobj
e
cv
e
ss
t
a
t
e
d.

Dr
.
Y
ur
i
V
e
r
k
hos
ha
ns
k
y
:
S
upe
r
t
r
a
i
ni
ng
T
os
umup,
us
et
hea
bo
v
ei
l
l
us
t
r
aons a
ndt
he
nt
hi
nkbe
y
ondt
he
m t
os
ubj
e
c
ty
oura
b
st
one
wt
r
a
i
ni
ngsmul
i
.
Whe
t
he
rt
ha
t
'
sa
ss
i
mpl
ea
s
g
r
e
a
t
e
rv
ol
umewi
t
hmor
er
e
p
s
,
l
e
s
sr
e
s
tbe
t
we
e
ns
e
t
s
,
mor
ewe
i
g
h
ta
ppl
i
e
dt
oe
a
c
he
x
e
r
c
i
s
eor
,
l
i
k
ei
nt
hef
ol
l
o
wi
nge
x
a
mpl
e
s
,
ha
v
et
he
mope
r
ang
o
v
e
rac
ompl
e
t
e
l
ydi
e
r
e
n
tr
a
ng
eof
mo on.
Buta
bo
v
ea
l
l
e
l
s
e
,
t
hi
nkdi
e
r
e
n
t
l
y
.

whatgetsmeasured,getsmanaged

PROGRE
SSTRACKE
R

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I
NGATRACKERI
SANES
S
ENTI
ALT
OOLT
OMAI
NT
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PROGRES
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OURPL
AN

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