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Arms

Test Exercise 2

Test Exercise 2

A.

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Test Exercise Two

Test Exercise Two

A.

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Perfect Your Stroke

Perfect Your Stroke

A.

Sit tall with feet strapped in and knees bent; lift and hold ends of handle (pinkie fingers hang off) with arms extended forward over knees. (This is called the catch.)

B.

Keep arms and back straight and powerfully drive legs back (resist the urge to pull your arms here) until they’re almost straight, then tighten your core and lean your torso back 45 degrees. (This is called the drive.)

C.

Now pull elbows back, bringing handle to touch lower part of chest. Reverse movement: Extend arms, sit up so torso is perpendicular to floor and handle glides over knees, then bend knees and return to the catch. The easy way to remember all of this: legs, core, arms; then arms, core, legs.

Seated Figure Four

Seated Figure Four

A.

Sit with the left knee bent towards the chest and the foot on the floor as close to the butt as possible. Arms should be behind you, fingertips pointing forward. Cross right ankle over left thigh.

B.

Turn hands around and push chest forward, bringing chest into legs. Keep the back straight.

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