Michelle Beaumont: Hi! I am Michelle. I am demonstrating a quarter lateral or a pump lateral. Knees are bent, feet are hip distance, shoulders in line with your hips. You are going roll then back and down. Make sure you take a deep breathe and you are going to work with heavy weight. Normally, these are done to help tap the top of the shoulders, which gives them a nice little rounded peak, that will help balance the shoulder a little better even with your hips and can involve your back muscles cause you lapse a little bit. So, you just want to create a nice pumping motion. Again, these are most often done with high repetitions from 15 to 20 even sometimes 30 and you just continuously pump through the great pre-fatigue motion, for your actual full lateral and can also be great to incorporate with you frontal raises. Just want to keep pumping right here and maintaining good form and not moving your middle at all and that s it.

I am going to demonstrate a couple of frontal raises that you can do. Your knees are bent, your feet are hip distance, abs are tight, and shoulders back and down. We are doing in standing. This can also be done seated or on a ball, if you choose to do in the candlestick variation which is to your sides. The first variation is just a basic frontal raise. Lifting form the front of the shoulders up and down, make sure you are not rocking you middle. The second is an alternative frontal raise. Palms are down and you are breathing deeply. Again, don t move your middle as much as possible and then the candlestick raises to your side nice and easy right here and that s it.