Matrix 1,2,3

This is a Body Sculpting pattern from www.turnstep.com. (pattern 14073)

This is a great toning, multi muscle move. My hair dresser named it The Matrix after the movie (because you move in "slow motion"). Here's how it works. Muscles used: shoulders, upper back, abs, legs/glutes for level 3. I teach this in three levels and the class can progress to whatever level they wish (all are hard, but 3 is a killer).

Start with feet planted on floor, hip width apart, wieghts in both hands resting on front of thighs, abs definitely tight. I use a count of 8 (in a 36) for each complete repetition.

Here it is: Level 1 (1,2) double arm raise to front (to shoulder height), (3,4) right arm goes out to side, staying at shoulder height (left arm stays in lifted contraction), (5,6) right arm comes back in, (7,8) double arm lower. Repeat, using left arm to move, right stays put in contraction. (I do level one 4 x's total, then we roll shoulders an re-posture for level 2). Some participants choose to stay at level 1...especially anyone with rotator cuff injuries that they are babying.)

Move to Level 2: same thing, same count, but BOTH arms move to right while HIPS AND SHOULDERS (WHOLE TORSO) STAY FACING FRONT (abs kick in for stability). I do level two 4 x's total, then we roll shoulders an re-posture for level 3). Some participants choose to stay at level 2...especially anyone with knee injuries that they are babying.)

Move to Level 3: same thing, same count, except you add a plie squat (feet wide apart and 45 degrees angled outward). Arms can go to level 1 or level 2 arms. So it goes: double raise & squat down (1,2), right or both arms to right an hold (3, 4), back in to center (5,6), push through the heels to standing and lower the weights to thighs (7,8). (I do level three 4 x's total, then we roll shoulders an re-posture). By then the class is exhausted...but PUMPED!

Try it! it's challenging, uses stabilizer muscles and really fun. Please email me if you have questions. My classes love this move.

Have fun!
-Krista



Added by Krista at 6:14 PM on Saturday, February 14, 2004 EST. Add to favorites (view favorites)
From: Baltimore, Maryland (USA)
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