Leg Circles

Major Muscles Worked: Legs, Glutes, Hips Set Up: Start on the floor or mat on all fours; hands and knees hands should be shoulder width apart, and knees, hip width The Movement: Shift your weight in your palms and the knee of your right leg Raise your left leg to the side as far as you can without compromising your hip height. engage your core Make large circles with your knee, trying to move throughout the entire range of motion for your hip Only go as far as you can without twisting or shifting weight between your arms. Reverse Direction Change Legs Specific Cues: Keep your hips square to the ground. Resist the urge to bend the arm of the stabilizing leg. Keep your arms the same throughout the movement. Keep your core tight, and resist the urge to raise your leg higher than the joint will allow. Just do Read More . . .

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 . . .

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 . . .

Side Plank

Major Muscles Worked: Core, Shoulder Side Plank: The Side Plank exercise is a holding exercise performed on your forearm, one side at a time. Although it targets the core, you should be engaging all of your muscles. Specific Cues: You should press through your forearm, not your elbow You can add extra thickness (a towel, or double-up the mat) if it’s uncomfortable Your shoulder should be more over your forearm than your elbow Your shoulders should be stacked directly over one another (see picture below) Engage your core, glutes, legs, and back. You should have a straight line between your shoulders, hips, knees and ankles. No sagging of the hips, or hips towards the ceiling. Gaze straight ahead of you to create a neutral spine. Modification 2 Set Up Instead of stacking feet, as shown in the core position, place your top foot in front of your bottom foot, heel Read More . . .

Bicep Curls

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 each hand by your sides. The Movement: Keeping your elbows close to your sides, bending your elbows, curl the dumbbells up so that they’re now at your shoulders. You can rotate your palms so that they’re facing your shoulders, or your palms can be facing in, towards the mid-line of your body. With your elbows close to your sides, lower the weight with control back to the starting position. Pause before starting the next repetition 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 weight to your thighs. Read More . . .

Front Raise

Major Muscles Worked: Shoulders Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to each other. Hold one dumbbell in each hand by your sides. Chest is up, shoulders are back. The Movement: With your palms facing the front of your thighs, slightly bend your elbows. Relax your shoulders down away from your ears. Keeping the bend in your arms the same, lift your arms in front of you. Keep your torso stationary – try not to rock back. If you are, lighten your weight. Pause at the top of the motion. Lower the weights with control. Specific Cues: If your torso is moving a lot, you may need lighter weights. You may want to stagger your feet if you’re finding too much pressure in your back. Front Raise with Bands Variation Step in the middle of your band depending on the resistance of your band, Read More . . .

Tricep Kickbacks

Major Muscles Worked: Triceps Set Up: Stand with your feet hip width apart or closer. Either hold the ends of one dumbbell in each hand, or 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, keeping your upper arms stationary, straighten your arms so that your hands extend towards your hips. Slowly, and with control. reverse the motion so that your forearms are perpendicular to the floor. Specific Cues: You may feel Read More . . .

Band Pull Aparts

Major Muscles Worked: Shoulders Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to eachother. Hold a band in front of you about shoulder width apart. There should be a slight bend in your elbows. how close your hands are together at the beginning of this exercise is going to depend on the resistance of the band. If it’s light resistance, you’ll be able to position your hands closer together; if it’s heavier, you may need to position your hands wider than shoulder width. you can loop the band around your hands if you’re using a traditional tube style band. Chest is up, shoulders are back. The Movement: Keeping your core and arms strong, slowly separate your arms away from eachother. Keep your torso stationary. Keep going as far as you can. the band should cross above your nipple line, and not at your neck. Stick your chest Read More . . .