WEBVTT

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[MUSIC PLAYING]

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Hey, guys.

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Andy Miller here with AFAA.

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I'm glad you joined us here
for more education, motivation,

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and tips to take our
teaching to the next level.

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So you know how we all
have that one favorite move

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that we love to do?

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[? Or, ?] probably our members
get sick of it because we

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want to do it all the time.

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We just can't help it.

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And I was thinking, as a
global group in this community,

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wouldn't it be amazing if we all
shared our one favorite move?

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Imagine the repertoire of
exercises we would have.

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We would be totally
inspired and never

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get bored of our own stuff.

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So my one favorite move
involves a resistance band.

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OK?

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Those are light.

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They're portable.

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And pretty much
every club has them.

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So you wrap the handle
around the ball of your foot.

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And then you come on down.

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And you put the extra
band around the other,

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or under the other, knee.

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You come on down
onto your forearms.

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And you arch.

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And then you sway to have
them do a spot check.

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Make sure the band is
secure under your knee.

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And then it's a glute exercise.

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But it also works the legs.

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And, of course, you have to
stabilize through your center.

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So you want to pretend like you
have a belt around your waist.

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So you have them take
a nice deep sniff in.

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And as they exhale,
they push straight back.

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So the leg goes
even with the hip.

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The shoulders stay packed down.

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And the center stays strong.

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So you exhale.

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And it's like you're
closing the door behind you.

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And I have them do about 16
repetitions of that exercise.

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And then I have them readjust.

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Make sure that they're
nice and secure here.

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Make sure the band is still
around the ball of the foot.

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And then you want to come down,
have the knee go 90 degrees,

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and you push straight up.

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So you make a footprint on the
ceiling and go straight up.

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Keep the center strong.

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Keep the shoulders packed down.

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Keep the torso
long and extended.

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And I have them do
about 16 of those.

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So the third part
of the exercise--

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because, of course, their
loving it by now, right?

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Lots of glutes here.

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So the third part of the
exercise is, they extend

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and then they kick the glute.

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Extend, and then kick the glute.

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And again, about 16
repetitions of this exercise.

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So I have them do
three sets of 16.

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Those three different exercises.

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Switch the band.

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And put it on the other side.

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So that's my one favorite move.

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Now it's your turn.

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Share your one
favorite move with me

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by posting it to Twitter,
Facebook or Instagram using

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the hashtag
[? #OneFavoriteMove. ?]

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I can't wait to see
what your move is.

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And if it's a great
move it might just

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be shared by AFAA
on social media.

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Don't forget, you can follow and
interact with me on Instagram

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[? @AngieMillerFitness. ?]
, Also,

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on Facebook and Twitter
@AngieMillerFit.

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Also, be sure to check out my
website AngieMillerFitness.com.

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So I can't wait to see
your one favorite move.

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And I hope you have
an amazing week.