The Windmill

Enter: THE WINDMILL. This versatile exercise can be done with weight during your workout, or with very light or no weight as part of a dynamic warm-up. ⁣⁣

Here's how to do it:⁣⁣ ️

Stand with your feet wider than shoulder-width apart. Hold your right arm or weight overhead. Your right foot should be directly beneath the weight, while your left leg should be angled outward.⁣⁣

Pull your shoulders down and engage your core.⁣

  • Rotate your torso, so your left shoulder is turned down toward the floor.

  • Push your hips to the right. Most of your weight should now be on your left leg.

  • Turn your head and look up at your hand.⁣⁣ ️Lean-to the side and slide your left hand down your leg.

  • Try to keep your right leg straight, bending your left leg only slightly. Continue looking up at the weight.⁣⁣

  • ️Lean as far down as you can while reaching down your leg. You should feel a stretch in the back of your left hamstring and the right side of your torso. Focus on stabilizing the weight with your right shoulder.⁣⁣

  • ️Contract your left hamstring and glute and stand up, untwisting your torso as you do so. Make sure you keep the weight stabilized overhead and your left hand against your leg as you stand up.⁣⁣

  • ️Repeat for the desired number of repetitions, rest a moment, and then change sides.⁣⁣ ⁣⁣

This movement works your:⁣⁣ ✅ Hamstrings⁣⁣ ✅ Glutes⁣⁣ ✅ Core⁣⁣ ✅ Lower Back⁣⁣ ✅ Deltoids⁣⁣ ✅ Lats⁣⁣ ✅ Smaller "posture" muscles⁣⁣ ✅ Trapezius⁣⁣ ⁣⁣ This movement also helps:⁣⁣ ✅ Strengthen core⁣⁣ ✅ Improve mobility & flexibility⁣⁣ ✅ Increase shoulder stability⁣⁣ ✅ Develop coordination⁣⁣ ✅ Improve balance⁣⁣ ⁣⁣

To minimize injury and promote proper form, we recommend using 5 lbs or less your first time trying this movement.⁣⁣ Poise Fi