Ambassador of Wellness

Row/Tricep Kickback

Set Up: Stand with your feet hip width apart or closer. Hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Start by hinging at the hips. Lower your upper body to about a 45 degree angle. Keep your core engaged to support your lower back. Your back should stay flat. DO NOT ROUND YOUR BACK! Using gravity as resistance, start by shrugging your shoulders back towards each other. Relax your shoulders down away from your ears. Follow through with your elbows, lifting the weight into your rib cage. At the top of the motion, try to get your elbows to touch in the back of your body. They’re never going to touch, but try anyway. Straighten your arm so that your wrists are close to your hips (or above) You should feel your triceps engage at this point. Try not to swing the weight, but Read More . . .

Lateral Raise/Rear Raise

Set Up: Stand with your feet about hip width apart. Feet should be parallel or toes just slightly pointed out. Hold one dumbell in each hand. Chest is up, shoulders are back. The Movement: Lifting through your elbow, lift both arms to your sides (Lateral Raise). Review the Lateral Raise  for demonstration on the movement. Push your hips back, bend over and raise your arms away from the floor Rear Raise. Review the Rear Raise  for demonstration on the movement. Stand up, Repeat. Specific Cues: Do not look at the ground. Use weight appropriate for the Lateral Raise or the Rear Raise. Related Exercises Lateral Raise Rear Raise Read More . . .

Bicep Curl/Shoulder Press

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Stand tall with your feet about hip width apart. Chest up, and shoulders back. Hold a dumbbell in front of your legs with each hand holding opposite ends of the dumbbell. or hold the handles of bands in each hand with the band looped under the arches of your feet The Movement: Keeping your elbows close to your sides, curl the dumbbell up so that it stops just under your chin. Press the dumbbell up toward the ceiling. Slowly lower the weight to just below your chin. With your elbows close to your sides, lower the weight with control back to the starting position. Specific Cues: Focus on keeping your elbows as close to your body as possible. If your elbows splay away from your body, your weight may be too heavy. Resist the urge to sway back & forth with your hips while lowering the Read More . . .

Lunge/Knee Up/SLDL

Major Muscles Worked: Legs Set Up: Stand tall with your feet closer than hip width apart. Feet should be parallel to each other. The Movement: Take a large step back with your right foot. Balance briefly between the front foot, and the ball of your back foot. Try to keep most of the weight on your front leg. Bend both knees, and lower . Press through the heel of the front foot, to return to standing. Keeping most of the weight on your left foot, raise your right knee in front of your body your knee is bent at 90 degrees, and try to lift your thigh as high as possible, preferably to parallel to the floor. Sweep your right leg down and behind you as your leg rises behind you, lower your upper body (review 1 Leg Stiff Legged Deadlifts)  Let the rising of your leg push your upper Read More . . .

Stiff Legged Deadlift/Row

Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold one dumbell in each hand by your sides. Chest is up, shoulders are back. The Movement: Hinge at your hips to move into a Stiff Legged Deadlift. Review the Stiff Legged Deadlift Movement Pattern Here. In the Hinged position, perform the Rowing motion with both sides at the same time. Staying in the Hinged position, perform the Rear Raise movement Stand up to take some pressure off your lower back. Specific Cues: Support your lower back by keeping your core engaged while in the hinged position. If your lower back hurts during this movement, make sure that your core is engaged. Try to keep your weight on your heels as you perform this movement. Your toes should be able to move freely & wiggle. Choose a weight appropriate for the rear raise movement. Read More . . .

Kneel to Stand

  Major Muscles Worked: Legs, Glutes Set Up: Stand tall with your feet closer than hip width apart in front of a mat or soft surface. Feet should be parallel to each other. The Movement: Take a large step back. Bend both knees, and lower so that you are kneeling on the mat. Bring front leg down, so that you are kneeling on both knees. Bring first leg back to the front so that your foot is firmly on the ground in front of the mat at the starting position. Press through the heel of the front foot, to return to standing. Make it Easier: Place a chair to your side of the leg that isn’t moving. Stabilize your self by holding on to the chair with one hand. Specific Cues: Look at yourself in the mirror for this move. Your hips should be the same distance between your front Read More . . .

Exercise Library

1 Arm Row 1 Arm Squat/Press 1 Leg Stiff Legged Deadlifts (aka: 1 Leg SLDL) 1 Leg Stiff Legged Deadlifts/Row Alternating Forward Lunges Alternating Side Lunge Ankle Reach Backwards Lunge/Knee Up/SLDL Backwards Lunges Banded Glute Bridge Banded Squats Banded Waddles Basic Crunch Bent Over Row 1 Leg Stiff Legged Deadlifts/Row Bent Over Row/Tricep Kickback Bent Over Row/Tricep Kickback Bicep Curl Bicep Curl/Shoulder Press Bicycles Bird Dog Bodyweight Squats Bowler Squats Burpees Butt Kicks Cardio Variations Burpees Butt Kicks High Knees Irish Jig Plank Jacks Mountain Climbers Jump Squat w/ 2 second hold Jump Squats Jumping Jacks New Jacks Side to Sides Skaters Chest Press Chest Press/Chest Fly Chest Press/Chest Fly Clamshells Side Plank Clamshells Core Exercises Ankle Reach Basic Crunch Bicycles Bird Dog Corpse Sit-Up Dead Bugs Dolphin Push-Ups Elevated Plank w/Leg Lift High Plank Hip Dips Hyper Extensions Leg Lifts Corpse Sit-Up Curtsy Lunges Dead Bugs Dolphin Push-Ups Elevated Read More . . .

Bowler Squats

    Set Up: Place an object 1-2 feet in front of you. Stand straight, shoulders back, weight throughout the foot. Lift one foot slightly off the ground. Point the fingers of that same hand. Chest up. Roll your shoulders back and down away from your ears. Look forward. The Movement: At the same time, bend you knees and push your hips back. As you lower to the ground, slightly bend forward and reach with your pointing finger to touch your object. Pause Reverse the movement. Specific Cues: Make sure that your weight is on your heels and not the balls of your feet. Keep your back flat/neutral. Try to perform the movement 10 times without placing the elevated food on the ground to balance. Read More . . .

Clamshells

Major Muscles Worked: Hips, Glutes Set Up: Place a looped band around your legs, positioned just above your knees. Sit on a mat, with your knees bent, feet flat on the floor and touching eachother, and supporting your upper body with your hands behind you. The Movement: Keeping your hands, butt, and feet on the floor, engage your glutes & your knees away from the mid-line of your body. Keep your ankles straight, and go as far as your range of motion will allow. Some of that will depend on the resistance of the band. Slowly, return to the starting position. Specific Cues: It’s not a huge movement; it will depend on your hip flexibility. Other Variations of the Clamshell Read More . . .

Froggers

Major Muscles Worked: Lower Back, Glutes Set Up: Lie down on your belly, on the floor or a mat. Place your hands underneath your chin. Bend your legs, separate your knees, but put your feet together so that they’re touching The Movement: Keeping your upper body and arms on the floor, engage your glutes & push your feet towards the ceiling so that your thighs rise off the mat. Slowly, return to the starting position. Specific Cues: It’s not a huge movement; don’t feel like you should be able to lift very high off the ground. Your range of motion is going to depend on your back flexibility.   Read More . . .