Name: Playbook - Fit with Josephine Sander - W1/D2
Uploaded: 2024-04-12T21:20:36.993Z
Duration: 20 min
Description: W1/D2

Repeat the scapular push ups and the leg swings till you reach 4 minutes warm up.

Scap (or scapular) push-ups use a small range of motion to improve shoulder stability, by strengthening the serratus anterior muscle (located on the sides of the rib cage).

To practice scapular push-ups, start in the standard push-up position or high plank position. Keeping your back in a straight line and without bending your elbows, slowly squeeze your shoulder blades together and apart to move your upper body up and down slightly.

You Can also do this exercise on the knees if the plank is too hard

Scapular push up

Do 10 swings to the side, Then 10 swings forward and backward. Repeat on the opposite leg.

Leg swings each way

Warm up circuit 1

Repeat the exercises till you reach 4 minutes.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

W1/D2

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