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Hi I’m Amy McCauley and I’m going to demonstrate a Mason Twist. Find the sit bones at the very end of your spine. You are going to grab on to your hamstrings to find yourself getting into that seated position. Hollow out your stomach. Make a nice strong C curve so that the stomach drops instead of flattening out the spine and putting pressure on you lower back. Our ultimate goal is to drop down that is how we start this Mason Twist. Clasp one hand in the other. You are going to rotate from one side to the other side. Try to keep your hips as stable as possible as you are moving and we are working into your obliques and your waist line going from one side to the other. Now if you are able to start to drop into that fuller rotation so you are trying to get that knuckle down to the floor as you rotate getting a deeper work into your external oblique, driving it even further into your internal so you want to make it more challenging, grab a free weight, a light weight. Stack one hand on top of the other and drop that elbow down. As you twist try to draw the elbow down, shoulder back, exhaling as you twist and inhale on the center. Try to do as many as you can comfortably, around 20 to 25 reps, take a break and then repeat two to three sets. This is how we do our Mason Twist, working the obliques.

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WASHINGTON Saying it wouldn’t be fair to disrupt their lives after seven years in the same school district, Barack and Michelle Obama this week announced their plans to stay in the White House until their daughters graduate high school. “The girls’ whole lives are here, and forcing them to move to a new place and start in at a whole new school just to accommodate our careers doesn’t seem right, especially at their ages,” the first lady said of her daughters Malia, 17, and Sasha, 14, explaining that while Malia has moved more often than her sister and could likely handle another change, Sasha is more sensitive and would have a harder time leaving the group of friends she’s known since the second grade. “Malia graduates next year and Sasha only has four Cheap Super Bowl Jerseys more to go, so we might as well stay right here until they finish up. After that, we’ll be empty nesters and can move into someplace smaller. Unless the girls go to college somewhere nearby, in which case we may just stay put.” The Obamas also added that, given how reliably it has been working for them, they see no need to get rid of their presidential motorcade and purchase a new vehicle for the foreseeable future.