Instructions: Stand with feet about six inches wider than beginning position, some people also like to stand with their feet pointed a little bit inward but you can work on that later if you want. Start by raising your right shoulder and pushing out your left hip.

Now go back to the center and raise your left shoulder and push out your right hip. Now do this back and forth in a non jerky manner. Don’t move your arms or any other part of your body at all. When you push out your hips think about really putting some weight into it without moving your feet and really push it out.

Next try and do this same motion but instead push your hips out and shoulders up as quickly as possible while still in control and completely the entire movement. You want to try and spend as little time away from the center so that it’s like a jerk, but don’t short change the movement.

Now the hard stuff begins, and trust me this might be difficult to visualize and will probably take a while to understand and get but just keep trying and it’ll click. Now go back to doing the hip out and shoulder up thing without the jerk like in the beginning and this time as you come back to the center do two smaller push ups with your shoulders alternating them. So start with your right shoulder pushed up and left hip out now as you come back to the center just focus on your shoulders and raise the left then right double speed of what you were doing for the original push hips out and shoulders up. So for those who understand a little music the counts for your shoulders rising would be 1 and a 2 and a 1 and a 2. The 1 and 2 are the big shoulders up and hips out. For the smaller shoulders you don’t have to worry about you hips, they will end up moving naturally a little bit which is enough.

Once your comfortable with this and the timing, combine the smaller shakes with the jerk. Good now you’re past the hard part. All you have to do now is the arms. Have your thumbs facing forward in front of you so that the insides of your wrist and facing each other. Keep your hands slightly outside of the width of your body. Now bend your elbows so that it makes a triangle pointing straight back behind you. Your hands should not be higher than your belly button, and the angle of the bend at the elbow is right between straight and 90 degrees. Now with your arms in this position start doing the shake with the jerk and the little shakes in the middle.