When you look at a wall, you don't maybe think about a workout,
but that's exactly what's gonna happen today.
We're gonna start with stretching.
We're gonna get to strength all of that from Diana, from dynamic fitness.
I so talk me through the stretches first. So first we're gonna do a wall slide.
So with this exercise, you want to make sure that you're up against the wall,
legs are out a little wider than your head,
have a big bend in the knees, big flex, scooching all the way back.
So your back and your shoulders are up against the wall.
Now, we're gonna bend your arm so your knuckles are up against it.
So as well, elbows are bent. Now, reengage your core here, right?
A lot of time, we tend to arch.
So push your back into the wall,
then closing your ribs and your hips take a deep breath in
and as you
slide all the way up and keep that going in hell down
and
push good.
So what this is doing is really opening up our chest,
good posture, right? Shoulders up over your hips, the wall forces you to sit tall.
A lot of the time we're always downward facing. So now you think about
like this is really gonna change that.
If for some reason, the wall is too hard, you could do it on the floor.
But I really like the wall again because it forces me to sit tall after
good
posture. Ok. So what's up next? Ok.
So next, we're gonna get into a little bit of a hip hinge.
We're gonna use the wall for a little bit of stability.
So your feet are gonna be hip with,
let's step our right leg back and tuck your toe and
push the bottom of your foot right up against it,
square off your hips, hands on your hips and then take a soft bend, the knees.
Now again, close those ribs and hips.
So your core is contracted to help with the glutes.
And I just think of sending your butt back to the wall.
So you're gonna inhale, send your hips back, push through that front foot, exhale,
drive up
and again, inhale back
el push. Now start to release that right arm and then reach towards the left foot
and drive up. So this is a hip pinch.
You should feel the back of the leg that reach kind of forces to keep your hips square,
helps to have your pelvis and your hip rib cage all lined
and again, right, we go down and up in life all the time.
So this is helping you to warm up your hips,
your glutes and just maintaining good form and good posture.
And we can also get strong against the wall. Yes.
So now we're gonna do a little flip, ok? And we're gonna start with a tricep press.
So I actually want you to set up just like you would on like a form plank. Yep,
shoulders over elbows, step your feet back,
about hip with and then lift those heels up.
Now again, roll the hips to the ribs. So that coarse tight we're going to inhale
and then exhale, push away from the walls.
Slowly go down
in hell, axel push.
So now let's bring our legs closer. So the closer the legs, the harder it's gonna be
all right. So we keep those elbows tight. I love it so we can work the back of the arm.
Yeah, you get the,
the back, the core, everything is firing. I love it. Thanks so much.
Yeah.