Sculpt Series 1

Question 1

Chair -Tricep Kickback

Answer 1

1. Bring heads of weights to shoulders
2. Slide your elbows up and back
3. Roll your shoulders back and down

inhale–exhale kick back
Don’t swing the weights
Keep the elbows up and back
engage your belly

Question 2

Transition

Answer 2

Forward Fold

1. Weights to your hips
2. Hinge Forward
3. Inhale half way life
4. Exhale plant your hands down and move through chaturanga
5. Inhale Upward facing dog
6. Exhale Downward facing dog
7. Inhale lift your right leg and exhale step it through to low lunge

Question 3

Crescent Lunge with Narrow Row

Answer 3

INhale Crescent Lunge Exhale Narrow Row

1. Hinge your torso slightly forward creating a straight line from heel to crown of your head
2. Reach your arms forward palms facing each other on either side of your knee
3. Roll your shoulders down and back

INhale–Exhale pull your elbows back–squeezing your back
Inhale push the weights forward exhale pull the weights back

Keep the elbows pinned in
Squeeze the shoulder blades together
use resistance
engage the belly

Question 4

Crescent Lunge with Wide Row

Answer 4

Inhale Crescent Lunge Exhale Wide Row

1. Hinge slightly forward
2. Extend arms forward–heads of weights face in, roll shoulders down your back
3. Bring your elbows back wide to 90 degree bend

inhale—exhale pull your elbows back wide

Question 5

Crescent Lunge with Reverse Fly

Answer 5

INhale Crescent Lunge Exhale reverse fly

1. Hinge forward
2. Reach your arms forward
3. Slight bend in the elbows extend the arms wide to the side

Inhale-Exhale fly weights to shoulder height
squeeze your upper back muscles together
light grip on the weights

Question 6

Warrior 2 with Rotator Cuff

Answer 6

Exhale Warrior 2 legs

1. Pin elbows to your sides just in front of ribs, palms face up
2. Broaden your chest, shoulders stack over hips. Roll your shoulders up and down
3. Inhale draw weights in toward midline, exhale open arms out
   - -keep elbows pinned
   - -draw your belly up and in
   - -ground through your feet

Question 7

Warrior 2 with Side Lateral Raise

Answer 7

Exhale Warrior 2 your legs

1. Pin elbows to your sides just in front of ribs, palms face each other
2. Broaden your chest, shoulders stack over hips. Roll your shoulders up and down
3. Inhale Bend your arms to 90 degrees Exhale lift weights to shoulder height

Question 8

Warrior 2 with Front Lateral Raise

Answer 8

Exhale Warrior 2 Legs

1. Lower your arms in front of your body, palms face in
2. Broaden your chest, shoulders stack over hips. Roll your shoulders up and down
3. Inhale —exhale front lateral raise, lift your arms to shoulder weight, inhale lower with control

Question 9

Transition

Answer 9

Bring weights to heart center
Inhale straighten front leg
Exhale Horse toes out, heels in

Question 10

Horse with Oblique Dip

Answer 10

1. Make sure toes and knees are in line
2. Broaden your chest, shoulders stack over hips. Roll your shoulders up and down. belly engaged
   3.