Circuit Training Plies

Video Transcript

"Hi, I'm going to show you to do a plie with an upright row combination. First we're going to setup the lower body. You want to take your feet wider then shoulder width. Toes need to turn out at eleven o'clock and one o'clock. So we want to make sure that the toes don't go straight ahead. Turn them out, the weights are going to go into the inner thighs, hip abductors. Hands are down in front of you. I'm going to use just one free weight and put both hands inside that free weight. You can take your hands to the outside of the free weight if you want to or you can use a plate at the gym, the twenty five pound plates, where you can actually grip the plates. Shoulders are down the spine, we're going to drop down until we get into a ninety degree angle with the knees and the hips. As we come up, we're rowing up, weight's going to stop right at my collar bone. I don't want to pull way up here and cock my wrists, collar bone level, shoulders are back and then we go straight down. So when you are moving through with your motion, think about elbows tracking straight up, try not to cock the wrists or engage on the top of the shoulders and then we are coming back down with it. Another option is to slide it in just a little bit, pop up onto the ball of your foot and isolate one side at the time, so I'm getting more work into my right side right now. Or you can go from one side to the other, alternating right to left or staying on the balls of the feet and executing the move to a more advanced level and staying on the toes. So we want to do between ten and twenty repetitions. Things to think about the toes need to be turned out as opposed to front, you are working your inner thighs and the shoulders. Make sure that the wrists don't cock and make sure you stop right at collar bone level, pull the shoulders back just a little bit and draw the plate back down. And that is how we do our plie with an upright row."