TurnTrim homework this week uses a water bottle as a weight. Try to do the exercises 10 times per day – use the videos below as a guide if necessary. Use a water bottle that is big enough – if it feels too light, use a bigger bottle. Make sure you screw the cap on tightly!
Water Bottle Snatch
- Keep your feet shoulder-width apart in a stable stance
- Pick up your bottle as you squat down: thighs parallel to the floor, shoulders back, chest out
- Hold this position momentarily, with your bottle hanging at knee level
- Swing your water bottle to an overhead position as you stand up
- Return to your start position with control – bend your knees so your thighs are parallel to the floor and keep your tummy tight, shoulders back and chest out
- Repeat 10 times each day
Keep your core TIGHT – knees bent at the start of the movement, and stretch all the way out as you lift the bottle above your head.
Water Bottle Deadlift
- Start with your feet shoulder width apart
- Place your bottle between your feet
- Squat down as if you are sitting back, keeping your weight on your heels
- Keep your chest out and shoulders back. Keep your tummy tight and your back strong
- Grasp your bottle, and drive through your heels as you stand, with shoulders back and chest out
- Return your bottle to the ground – with control, keeping tummy and back strong
- Stand up
- Repeat 10 times each day
Tummy Exercises
10 leg cycles, repeated 3 times. Keep your tummy tight and back pressed into the floor. Do this once a day.