Major Muscles Worked:

Core, Legs

Kneel/Tip (no added weight)

Set Up:

  1. Stand at the bottom of your mat.
  2. Place one arm across your chest, hand resting on your opposite shoulder.
  3. Chest up, shoulders back, your gaze is straight ahead.

The Movement:

  1. Transfer the weight into the leg of the arm that is across your chest.
  2. Take a large step back with the other leg, and place your knee on the floor.
    Your knee should be directly under your hip, and shoulder.
  3. Pause
  4. Keeping your lower body stationary, tip your upper body to the side of your free hand.
    This should be away from your bent hip, towards the knee that is on the floor.
  5. Lower with control to land on your palm.
    Your palm should be about 1.5 feet to the side of your bottom knee.
  6. Pause
  7. Reverse the movement: Engage your core to raise your hand off the floor, and return your upper body to an upright position.
  8. Pause
  9. Press through the heel of the front foot, and the ball of the back foot.
  10. Return to standing.

Specific Cues:

  • When in the kneeling position, both knee should be at a 90 degree angle.
    • If they’re not, try taking a bigger step backwards.
    • Your knee of your front leg should be directly over your heel.
  • When you ‘tip’ to place your hand on the ground:
    • Try not to tent your fingers. Place your entire palm down on the ground.
    • Do not move your hips back, although pushing them sideways, opposite from your tipped side is perfectly fine.
    • The tipping movement is a sideways movement. It should be coming from your core.

Press/Kneel/Tip (added weight)

Set Up:

  1. Stand at the bottom of your mat.
  2. Hold a dumbbell on one hand, elbow bent down, weight at your shoulder, your palm facing the midline of your body.
  3. Chest up, shoulders back, your gaze is straight ahead.

The Movement:

  1. Press the weight towards the ceiling.
    Your bicep should be next to your ear, arm straight.
  2. Transfer the weight into the leg of the hand that’s holding the weight.
  3. Take a large step back with the other leg, and place your knee on the floor.
    Your knee should be directly under your hip, and shoulder.
  4. Pause
  5. Keeping your lower body stationary, tip your upper body to the side of your free hand.
    This should be away from your bent hip, towards the knee that is on the floor.
  6. Keeping the dumbbell towards the ceiling and arm straight, lower with control to land on your palm.
    Your palm should be about 1.5 feet to the side of your bottom knee.
  7. Pause
  8. Reverse the movement: Engage your core to raise your hand off the floor, and return your upper body to an upright position.
  9. Pause
  10. Press through the heel of the front foot, and the ball of the back foot.
  11. Return to standing.
  12. Lower the weight to your shoulder.

Specific Cues:

  • When you have a weight over your head, it’s best to keep an eye on it.
  • Your arm holding the dumbbell should be straight and pointed towards the ceiling throughout the entire movement.
  • When in the kneeling position, both knee should be at a 90 degree angle.
    • If they’re not, try taking a bigger step backwards.
    • Your knee of your front leg should be directly over your heel.
  • When you ‘tip’ to place your hand on the ground:
    • Try not to tent your fingers. Place your entire palm down on the ground.
    • Do not move your hips back, although pushing them sideways, opposite from your tipped side is perfectly fine.
    • The tipping movement is a sideways movement. It should be coming from your core.