Recommendations: 2-3 Sets, 8-12 Reps
Stand with your feet about shoulder-width apart. Grasp water bottles, palms facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and elbows are at a 90 degree angle. This is your starting position. Straighten your right elbow in a kickback motion. As the bottle moves, rotate your hand so that the palm is facing back. Exhale during this movement. Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Straighten your left elbow in a kickback motion. As the bottle moves, rotate your hand so that the palm is facing back. Exhale during this movement. Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Stand with your feet about shoulder-width apart. Grasp water bottles, palms facing inwards. Bend over so that your back is parallel with the floor. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle. This is your starting position.
Step 3
Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle.
Step 5
Lower the bottle back to the starting position, keeping your upper arm stationary and parallel to your back. Inhale during this movement. Keep your knees slightly bent to reduce lower back stress. Bend your elbows so that the upper arms are parallel to your back and the elbows are at a 90 degree angle.