NERD-VHI Horse Rider & Bow

NERD-CHI: Horse Rider & Bow!

  • Grab a flat band
  • Hold the flat band about a foot apart
  • Settle into a slight squat shoulder width apart, slight bend in your knees
  • Bring your hands together around the left to up above your head
  • Lower both hands to your right, arms extended and settle into a wide squat. Exhale as you lower into your squat
  • When you hit the bottom of your squat, pause, then rise up and draw your left hand back as if you are pulling back on your bow
  • Lower down into your squat again (exhaling) then rise back up, move both hands in a arc over your head and around to your left side
  • Exhale as you lower into your squat, arms extended to the left. Be strong, feel strong
  • When you hit the bottom of your squat, pause, then rise up and draw your right hand back as if you are pulling back on your bow
  • Lower down into your squat again (exhaling) then rise back up, move both hands in a arc over your head and around to your right side
  • That was 1 rep. Do 10-12 reps.
  • Are you NERD-X. Do as many as you can for 30 seconds, take a 30 second rest and repeat