In this session:
Shotgun Squats & Trigger Happy Tricep Push-backs
[s3bubbleVideoSingle bucket=”gritsgobang” track=”GRITS members only/video/THE_Gunru_Fitness_Session_1.m4v” aspect=”16:9″ autoplay=”false” download=”false”/]
SHOTGUN SQUATS
- Stand with feet shoulder width apart.
- Core should be tight, pull in bellybutton, and squeeze those glutes!
- Arms should be straight, holding shotgun** with palms facing up.
- Squat down, sitting back from the hip. Knees should stay in place and not move forward. SIT BACK!
- As you are squatting down, raise shotgun to shoulder height, keeping arms straight.
- Come up from squat squeezing your glutes, and slowly lower the shotgun back to starting position. Repeat.
- 3 sets of 10-12
**You may use broom, stick, free weights, lacrosse stick, etc…
TRIGGER HAPPY TRICEP PUSHBACKS
- Stand with feet hip width apart.
- Core should be tight, pull in bellybutton, and squeeze those glutes!
- Slightly bend forward, keeping your core and glutes tight!
- Hold shotgun** behind back with arms straight and palms facing up.
- Push arms straight back and up, engaging your tricep musles.
- Slowly bring arms back to starting position, without touching your body. Triceps should be engaged at all times. Repeat.
- 3 sets of 10-12
**You may use broom, stick, free weights, lacrosse stick, etc…
SHOTGUN SHELL SHOULDER FLYS
- Stand with feet hip width apart.
- Core should be tight, pull in bellybutton, and squeeze those glutes!
- Hold one box of shotgun shells** in each hand, arms should be slightly bent.
- Slowly raise arms out to side stopping at shoulder.
- Slowly lower arms back to starting position and then repeat.
- 3 sets of 10-12
**You may use milk jugs, bottles of bourbon, free weights, etc.
SHOTGUN SHELL SHOULDER PRESS
- Stand with feet hip width apart.
- Core should be tight, pull in bellybutton, and squeeze those glutes!
- Hold one box of shotgun shells** in each hand and hold just above shoulder.
- Slowly push boxes of shells overhead, bringing together above head.
- Slowly lower arms back to starting position and then repeat.
- 3 sets of 10-12
**You may use weighted balls, free weights, bags of sugar, etc.
DISCLAIMER
G.R.I.T.S Ready Pull Fitness tips and videos are for information and entertainment purposes only. It is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment of health conditions. We strongly encourage you consult your physician or other healthcare professional before beginning or changing any fitness program to make sure that it is appropriate for your needs; especially if you have a history of any of the following:
■ High blood pressure (you or your family)
■ Heart disease (you or your family)
■ Chest pain when exercising
■ Chest pain in the past month when not engaged in physical activity
■ Smoking
■ Have high cholesterol
■ Obesity
■ Currently pregnant
■ Bone or joint problem that could be made worse by a change in physical activity
Stop exercising immediately if you experience faintness, dizziness, pain or shortness of breath at any time. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. Current health and fitness research may exist that could impact the educational information provided on this site, and advice found here may not be based on the most recent findings or developments. Therefore, The use of any information provided on this site is solely at your own risk.
****Please note that any guns used for demonstration purposes are unloaded and safe. ****
****The shotguns shells used in these segments are not sponsors of the G.R.I.T.S., nor is it an endorsement of any particular brand of shotgun shells by the G.R.I.T.S. go Bang. LLC organization.****
