right width which is also my right hand and I'm just gonna start to kind of work the action of throwing thinking of it as a catapult action just so I feel what kind of happens in my chest and my shoulder with that like I get tension happening in my shoulder and chest with this elbow kind of up and out action of a catapult Now I'm going to change that. Instead of thinking catapult, I'm going to work kind of a lasso action of my upper arm bone, which will have my elbow stay closer to the body, okay, and it not be a catapult. It's like I'm working this, whipping this part of my arm around.
And when I do that, I don't come into that tension in my chest because the chest muscles attach here they come and then they twist right here this bit here is like the pec twist and then it attaches to the upper arm bone stuff so it it doesn't like this kind of catapult action which becomes a really arm shoulder dominant action it if you watch volleyball players um If you watch pictures, there is this lasso action that happens with their upper arm bone, and especially women over men. Our elbow needs to be a little lower and a little closer to the body, or needs to stay that way for our pecs. So I'm just working that kind of spiral with my upper arm. This isn't my...
throwing arm, but I'm still gonna kind of feel if I kept yeah versus if I think more of that Lasso action this will translate really well to to swimming Okay, I'm going to take the ball in my hand and just work some teacups. We did this on Tuesday with a yoga block. Just getting the feeling, collarbone, upper arm, lower arm, hand, wrist, all being able to spiral.
There we go. Okay, last thing we're gonna do for our warm-up, grab a chain. Could wrap it around once, get it in that power pad of the hand, and then from here I'm gonna start circling it.
Palm can be down, palm can be up, dancing with that chain. Okay, I'm gonna switch arms. Okay, shoulders should be feeling nice and warm. And then we're going to start to move into our four.
exercises today. So using my 10 pound dumbbells I'm gonna just get into my Q angle, get weight into my feet, into a little bit of a squatted position. I'm gonna put my gloves on actually. Okay, so in my Q angle, weighted in the feet, do a little bit of a squatted, folded position here. And then the exercises, so often we think very like linear terms with what we're doing with the shoulders and the arms.
and I want us today to think more of kind of that throwing or lasso action. So this is a deltoid chest kind of exercise. Let yourself be intuitive because it won't necessarily be that your sides want you to do it the exact same.
So rather than both sides necessarily looking like this same kind of path, you know, play with what wants to happen. on each side. How this side goes up and back is different than how the path that this side takes.
Okay so just low kind of hip between your hip height and waist height is that first exercise then we're going to move to some bicep spirals. So Again in my Q angles a little bit squatted could also do this sitting in a chair Actually I am for this one Down on the box Okay, so say same idea I'm just so it's kind of a bicep curl and then overhead press. Could just be more of a bicep curl if pressing overhead but you might be surprised and don't forget the collarbone is going to move to make space so is that shoulder blade. to bring that overhead.
But again this other side will do it differently than that first side. Think of the movement starting at the collarbone. It finishes at the hand.
It doesn't start out at the hand. It starts at the collarbone. So there's an action of a collarbone going forward or back.
There's also an action of a collarbone, you know, if you picture my forearm as my collarbone. So there's this action of the collarbone. There's this action of the collarbone. There's also this.
action of the collarbone. So your collarbones are doing some of that action and that's what moves the arm and hand not the hand being what finishes things off. Okay, so kind of a bicep curl overhead press.