hi my name is tany Peterson and I'm Fitness coordinator here at Egan Community Center welcome to week three and it will be focused on your posture and the core Activation so the five movements today is requiring a little bit slightly touching your heart rate coming up a little bit so that will help you get you going so the first one is the leg lift and it looks like this two at the same times okay so grab your chair no no need to have a seat but make sure that when you come up left and right come up the same time that requiring your core to work with you do that about 10 to 12 reps take a little break and then you do that keep you keep doing that about two to three set okay the second one is the toe tap give you a little bit of the core the last two section of your app in the middle session that's going to help activate while you're sitting does has to get to work too you do about 10 to 12 reps again two through three set now we get into moving from two lower body movements so now we get going to go to upper body movement slightly sitting a little bit in the middle of the seat let your hands going down check it off a little bit if you need to it's called shoulder blade squeaks so you have to emphasize this one a little bit to get into the string and the posture activation for this one you can roll your fist this way too move it up because we learned from week two for the shoulder shrunk now going down so wash me up down get up down same thing I would love you to do about 10 to 12 reps two to three set the last two one going to require you to stand up so get a little space at your Works uh at your Works area you're coming over here you can stand aside if you do not need support from the chair you can do that as well this one is the quad which is the two big muscle right here so first one slowly moving up here we go and you stretch it's about take about 10 to 15 second to stay once you're done if you do not require the chair you can do the front or you can do just the back as well okay coming up you use your core to help lifting up dose and balancing on that one last one you're going to like it I would love you stand behind the chair is going to go for a lateral squat yep I told you today we're going to get our heart rate up a little bit it's going to be over here St to the side and up so watch me a lot of us make you roll your shoulder you move it not today you're going to look straight move the hip on the side coming back because we work with the second week we about the glute squee on this one so you come up here moving back so 10 to 12 reps in total which should between five to six reps on this one you should be good on this one and do about three two to three set for all of it equal all right well this sit your week three get your car going bye