Amanda: Next, Ryan is going to be performing a spider curl. He is beginning first by lying on his stomach, feet crossed, head aligned with the body. Beginning with the arms extended, he is going to curl up, keeping his elbows pointed towards the floor. Extending the arm, curling up, elbows pointed towards the floor. Please press pause and continue with your workout.
Amanda: Now, Ryan is going to be performing a fall-through which is bodyweight form of a tricep exercise. He is going to first begin with his hands at the shoulder with grip. Arms extended, he is going to back-up. Hips at the 90 degree position while keeping his back flat, he is going to fall under the bar, keeping his elbows closed to his head, pushing up with 100 percent arms strength. He is going to follow through with his movement. Back nice and straight, elbows closed to the head, pushing up with 100 percent arms strength. Press pause and continue with your workout.
Ryan: Our next exercise is the hammer curl in the cables. Amanda has a rope attached to the bottom of the cable stack with her palms facing each other. She is going to grip the rope. Weight on the heels, abs tight, low-back lock. She is going to curl the rope; up, squeeze, exhale. Come up to full extension and then back-up to the top, nice big squeeze, abs tight, head tall. Press pause and continue with your program.
Amanda: Next, Ryan is going to be performing a bodyweight dip, he is going to be in first by locking up the hips, tightening his abdomen, taking a slightly in forward, crossing his feet. He is going to go down to a 90 degree angle with his arm. Coming up into a full extension of the arm, 90 degree angle, up into an extension. Please press pause and continue with your workout.
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