[MUSIC PLAYING]
Hey, guys.
Andy Miller here with AFAA.
I'm glad you joined us here for more education, motivation,
and tips to take our teaching to the next level.
So you know how we all have that one favorite move
that we love to do?
[? Or, ?] probably our members get sick of it because we
want to do it all the time.
We just can't help it.
And I was thinking, as a global group in this community,
wouldn't it be amazing if we all shared our one favorite move?
Imagine the repertoire of exercises we would have.
We would be totally inspired and never
get bored of our own stuff.
So my one favorite move involves a resistance band.
OK?
Those are light.
They're portable.
And pretty much every club has them.
So you wrap the handle around the ball of your foot.
And then you come on down.
And you put the extra band around the other,
or under the other, knee.
You come on down onto your forearms.
And you arch.
And then you sway to have them do a spot check.
Make sure the band is secure under your knee.
And then it's a glute exercise.
But it also works the legs.
And, of course, you have to stabilize through your center.
So you want to pretend like you have a belt around your waist.
So you have them take a nice deep sniff in.
And as they exhale, they push straight back.
So the leg goes even with the hip.
The shoulders stay packed down.
And the center stays strong.
So you exhale.
And it's like you're closing the door behind you.
And I have them do about 16 repetitions of that exercise.
And then I have them readjust.
Make sure that they're nice and secure here.
Make sure the band is still around the ball of the foot.
And then you want to come down, have the knee go 90 degrees,
and you push straight up.
So you make a footprint on the ceiling and go straight up.
Keep the center strong.
Keep the shoulders packed down.
Keep the torso long and extended.
And I have them do about 16 of those.
So the third part of the exercise--
because, of course, their loving it by now, right?
Lots of glutes here.
So the third part of the exercise is, they extend
and then they kick the glute.
Extend, and then kick the glute.
And again, about 16 repetitions of this exercise.
So I have them do three sets of 16.
Those three different exercises.
Switch the band.
And put it on the other side.
So that's my one favorite move.
Now it's your turn.
Share your one favorite move with me
by posting it to Twitter, Facebook or Instagram using
the hashtag [? #OneFavoriteMove. ?]
I can't wait to see what your move is.
And if it's a great move it might just
be shared by AFAA on social media.
Don't forget, you can follow and interact with me on Instagram
[? @AngieMillerFitness. ?] , Also,
on Facebook and Twitter @AngieMillerFit.
Also, be sure to check out my website AngieMillerFitness.com.
So I can't wait to see your one favorite move.
And I hope you have an amazing week.