Triceps - these barre inspired moves are designed to target and tone the triceps muscles. Move through these exercises at your own pace. The video is sped up a little bit ( so you know you don't have to move that quickly). Video demonstration here or you can follow a more detailed explanation of these exercises
below:
Triceps Extensions
1. Stand with your feet hip-width distance and parallel; softly bend your knees. Hold the band in each hand behind your back with palms facing upward, toward the ceiling. Hinge forward from the waist with a flat back until your torso is at about a 45-degree angle. Engage the abdominal muscles to support the lower back.
2. Draw the shoulders away from the ears and firm the triceps muscles (top of the back of the arms) inward toward the midline of the body.
3. Engage the triceps muscles to lift arms up just an inch or two above the hips (if you need more challenge, lift the arms slightly higher). Start by pulling the band apart so that the arms move farther from each other (just about an inch out to each side). You should feel the triceps muscles engage. Try to focus on the movement being initiated in the triceps, rather than in the wrists. Repeat pulling the band apart 10 times.
4. Add a lift up to the pullout. The movement will be one pullout an inch out to the side, and then arms will lift up an inch. Repeat 10 times.
5. Hold the pull/resistance on the band and focus on just lifting the arms up an inch and down an inch. Repeat 10 times.
6. Hold the band at your highest point and add a small bend stretch upward. You should imagine a tiny bend and big lengthen to the back of the arms. Repeat 10 times..
Triceps & Upper Back
1. Stand with your feet hip-width distance and parallel; softly bend both knees. Take one end of the resistance band and place it under the back of your left foot. Press your left heel firmly into the band to hold it in place.
2. Lift the other end of the band up and over your head, and hold on to the band with both hands (adjust your position on the band to create your desired level of resistance). Make sure that your elbows are pointing forward and biceps are aligned with the ears. Relax the shoulders down the back and pull the abdominal muscles in.
3. Lift the hands upward toward the ceiling until arms are almost straight or until you feel the triceps muscles engage (important to avoid fully extending the arms and locking out or hyperextending the elbows; keep a slight bend to the elbows).
4. Bend the elbows lowering hands downward behind your head until wrists are in line with your elbows. Engage the triceps to re-straighten the arms back over your head. Be mindful to keep the shoulders drawing down and away from the ears as you move the arms. Repeat 10 times.
5. For an added challenge, you can add on the next two exercise variations. Variation 1: Slow down the movement by lowering the hands down for 2 counts and then lifting hands up over the head for 2 counts. Repeat 10 times. Variation 2: Hold the hands over the head (until arms are almost straight) and then bend the elbows, lowering hands behind your head just an inch and then lift the arms back up an inch. This small and controlled movement will deepen the muscle contraction. Repeat 10 times.
Triceps & Core in a Tabletop position
1. Set up in a table top position on the mat. Shoulders will be stacked over the wrists and hips over the knees. Option to use a light weight. Take the weight in the right hand and extend the arm up so that is it is straight and parallel to the body. Start to bend and extend the elbow until you to work the triceps muscles. Repeat 10x.
2. Option to lift and extend the leg straight to increase instability to work the core and the left glute.
3. Hold the right arms straight and start to squeeze the right arm in towards the mid-line. Repeat 10-20x.
4. Lift the weight straight up 20x. Repeat this sequence with the left arm.
Triceps in Bridge position
1. Lie on your mat, bend your knees and plant the feet. Feet should be hip distance apart.
2. Engage your core and your glutes to live the hips about 3-6 inches off the floor.
3. Lift arms over the head ( option to use light weights) and bend the elbows.
4. Extend the elbows until arms are straight and re-bend. Repeat 20x.
