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 . . .

Hamstring Curls

Major Muscles Worked: Hamstrings, Calves, Glutes, Core Set Up: Stand up straight, feet about hip width apart. The Movement: Place your weight in your left foot, bend your right knee, and left your heel to touch your left buttocks Try to tap your right foot with your left hand Lower the right foot to the ground. Repeat on the opposite side. Specific Cues: Try to raise your leg in a controlled manner – using your hamstring to raise your leg – try not to use momentum to fling your foot up. Try to keep your core as straight and tight as possible – if you can’t touch your foot with your hand, do not use your upper body to make that adjustment – just do what you can. Read More . . .

Basic Crunch

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor Place your hands on either side of your head. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. Leaving the lower back in contact with the floor, lift your shoulders towards the ceiling Lower Repeat Specific Cues: Try to perform this exercise without holding your head. DO NOT pull your head towards your knees. The movment should come from your shoulders lifting from the ground towards the ceiling. If your neck gets sore, support your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you perform this movement more often. Read More . . .

Fire Hydrants

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 untethered leg Raise your leg to the side as far as you can without compromising your hip height. engage your core Stop when your knee is as high as it can be without twisting or shifting weight between your arms.. Specific Cues: Keep your hips square to the ground. You’ll want to bend the arm of the stabilizing leg. Resist that; 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 your best. Look in a mirror (or video yourself if that’s not possible – no one has to Read More . . .

Bicycles

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor. Lightly support your head with your hands. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. Simultaneously, bring your right knee in to your chest as you rotate to bring your left elbow towards your knee. You don’t need your elbow to touch your knee. Just bring them close together. Pause Repeat with the opposite side Specific Cues: If your neck gets sore, you can perform the same movement, but supporting your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you perform this movement more often. Read More . . .

Side Crunch

Major Muscles Worked: Core Set Up: Lie down, on your back, with your knees bent, and your feet flat on the floor Let your knees fall over to the right side of your body stack your feet on top of one another, as well as your knees. Only allow your knees to go as far as is comfortable, but ensure that BOTH of your shoulders are still touching the ground. The Movement: Crunching with your stomach, lift your head and shoulders up off the floor. this is NOT a HUGE movement. Perform all of the repetitions on one side before moving on to your other side. Specific Cues: If your neck gets sore, you can support your head with your hands. Be aware, though, that the reason that your neck is getting sore is from the muscles supporting your head. The muscles in your neck will get stronger as you Read More . . .

Chest Press/Chest Fly

Major Muscles Worked: Biceps, Triceps, Shoulders Set Up: Lie on a bench, floor or a ball, feet firmly on the floor. Hold a dumbbell in each hand, palms facing your knees Elbows are straight, holding the weights towards the ceiling, positioned over the chest. The ends of the dumbbells are either touching, or and inch or two apart. The Movement: Bend your elbows, lowering the weights with control until your upper arms touch the floor. As you lower the weights, keep the weights (and your wrists) directly over your elbows. This means that the weights will separate from each other as they lower. Without pausing at the bottom of the movement, press the weights back to the ceiling. Reverse the movement of the weights, keeping them over the chest, and gradually bringing them closer to each other at the top of the motion. Twist your palms so that they are now facing each-other 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 . . .