The Petite Advantage Diet (31 page)

d. Slowly start to pull your elbows to your sides, squeezing your shoulder blades together.

e. Remember that you are moving slowly to a three count, so it is one one thousand, two one thousand, three one thousand on the way up, pause for a beat, then the same speed as you return.

f. Inhale on the way up, exhale on the way back.

g. Make sure that you don’t lose your posture, as shoulders should always stay pulled back. Posture is a Petite’s BFF!

Progression - Step closer to anchor point

a. Move your feet closer to the anchor point. This adjustment will create far more tension on your back and arms.

b. Be aware of your neck alignment. Stare directly at your anchor point.

c. To keep optimal form, dig in the heels for stability.

4.
Lateral Bounding (Speed Skaters)

a. Start balancing on your right leg, left leg behind you parallel to the floor, as pictured.

b. Place each hand in individual straps, palms facing each other, with elbows slightly bent.

c. Make sure the straps are very taut when you are squatting to the right in your starting position.

d. Quickly jump to the left side, landing and performing a one-legged squat.

e. Unlike most of the exercises in this program, you are moving quickly from side to side as you are shocking your muscles and heart simultaneously, boosting your metabolism.

f. Breathe comfortably throughout the exercises.

g. Perform 10 repetitions on each leg alternating from side to side.

h. Maintain proper form throughout each repetition.

Progression - Simply jump farther from side to side

5.
Shoulder Press

a. Start with your feet shoulder-width apart, shoulders back, and abs tucked.

b. Place one strap in each hand, palms facing forward, hands at ear height, and lean back slightly.

c. Make sure the tension of the straps is taut when your arms are in starting position.

d. Slowly extend the left arm up, keeping the right arm in starting position.

e. Remember that you are moving slowly to a three count, so it is one one thousand, two one thousand, three one thousand on the way down, pause for a beat, then the same speed as you return.

f. Exhale on the way up, inhale on the way down.

g. Alternate arms, performing one repetition with the left, followed by one repetition with the right.

h. Make sure you keep leaning back, maintaining tension on the muscles. If it’s not hard, you are not leaning enough!

Progression

a. Assume starting position with both hands at ear height.

b. This time, press both arms up simultaneously.

c. Continue to lean back. Be aware of your neck alignment and stare directly at your anchor point.

d. To keep optimal form, dig in your heels for stability.

6.
Single-Leg Dead Lift

a. Start balancing on your right leg, with your left leg extended behind you, toe touching the floor, as pictured.

b. Place one strap in each hand, palms facing down with arms extended in front of you.

c. Make sure the tension of the straps is taut when your arms are extended in starting position.

d. Slowly start to lower your upper body as you extend the left leg straight back until your upper body and extended leg are parallel to the floor.

e. Remember that you are moving slowly to a three count, so it is one one thousand, two one thousand, three one thousand on the way down, pause for a beat, then the same speed as you return.

f. Inhale on the way down, exhale on the way up.

g. Make sure to pull in your abdominals at all times.

h. You will feel this exercise in the arms, core, glutes, and balancing leg.

Progression

a. Assume starting position with right arm in both straps, left arm holding a weight (start with 5 lbs and progress accordingly).

b. As you bring your upper body and extended left leg parallel to the floor, extend the right arm while the left arm extends straight to the floor with the weight, as pictured.

c. It is very important to keep your back flat and extend your right arm forward and left leg back to optimize intensity and results.

7.
Vertical Pull-Up

a. Start seated on floor, legs extended shoulder-width apart, abdominals tucked.

b. Place one strap in each hand with palms facing forward and extend arms straight up.

c. Make sure the tension is taut when your arms are up. Adjust straps accordingly.

d. Slowly start to pull your elbows to your side as you raise your body up until your hands are at shoulder height.

e. Remember that you are moving slowly to a three count, so it is one one thousand, two one thousand, three one thousand on the way up, pause for a beat, then the same speed as you return.

f. Exhale on the way up, inhale on the way down.

g. Make sure to pull in your abdominals at all times.

h. You will feel this exercise in your arms, back, and core.

Progression - One Leg Up