Female: My feet are shoulder width apart and we go in to squat down. As I squat down I have an inventory of sitting into a chair and then coming up. When you do this make sure that your knees do not go past your toes. Here we go. Squat down and come up. I am sitting down into a chair and then I come up. Sitting down into a chair and come up. I breathe in all the way down and I breathe out as I come up. Sitting down into a chair, my knees do not go past my front toes and come up, five more. Coming down and coming out as you come up, three more times. When I come up I do not straighten my knees all the way I just straight. I do not want to lock your knees out. I think we have about two more, how about it? Come down and up, last one.
And now I am going to add a variation. I am going to squat down and I am going to shift my weight on to my right foot and kick back. I will plays my left foot back down and squat down. I will shift my weight on to my left leg and pick my right foot up. I place the foot back down and squat. Good, be patient with your self this takes a little bit of concentration and focus. Squat down and shift your weight and kick back. Squat down, shift your weight and squat back. Squat, shift your weight and get back. Squat down, shift your weight, and unwind each leg. Squat down, shift, and kick back. Squat down shift and kick back, very good, good coordination.
Now, I am going to show you a stationary lunge that you are going to do with me.
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