- Stand with your feet shoulder width apart
- Stand up straight while bringing the ball behind your head
- Chop in a downward movement using the whole body
- Chop to an area between your feet without touching the ground
- Keep hips, knees and feet aligned during the squatting motion
- Keep you back naturally straight – controlled flexion is permitted
- Keep head facing forward
- Repeat
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- Stand with your feet shoulder width apart
- Keep the elbows comfortably bent and the ball in front of your chest
- Rotate 90 degrees to the right pivoting on your left foot
- Keep your weight centered between your feet
- Maintain and upright and balance posture
- Rotate 180 degrees to the left pivoting on your left foot
- Keep your weight centered between your feet
- Repeat
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- Stand with your feet shoulder width apart
Keep the elbows comfortably bent and the ball in front of your chest
- Rotate 90 degrees to the right pivoting on your left foot
- Fully extend your body and bring the ball high and to the right
- Maintain and upright and balance posture
- Chop downward and to the left in a diagonal fashion
- Keeping your weight centered between your feet pivot on the right foot
- Finish in a rotated lunge position with right foot facing forward
- Repeat
- Perform to the other side
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