Roots

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Start State with Squat for 20 seconds/person. Continue with 50/50 for 30 seconds. Repeat this for tre more sets. Tot 4 sets. 

Squats
Position
Doer and Tool grab each other’s wrist with their arms crossed.
Doer stands with her feet slightly wider than shoulder width and looks slightly up.
Tool steps forward with one foot between Doer’s feet.
Doer and Tool straighten their arms and lean back.
The exercise Doer comes down into a squat and then pushes herself up.
Repeat the exercise.

Think about
Both should lean back with straight, relaxed arms.
Doer aims to maintain control on the way down and use more force coming up.

Useful points
As both lean back with straight arms, the strain on Doer’s knees is reduced.

50/50
Position
Both place their right arm around their partners back under the other’s arm, and their left hand on their partner’s elbow.
Both rest the right side of their chest against each other and bend their knees slightly. 

The exercise
Attempt to move each other using the legs and the upper body. 
Change side for the next round.

Useful points
The arm around the back and the hand on the elbow can help shift the partner in different directions.

Category
State
Level
Easy
Targets
Wrestling