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Progressive Angular Twist

Progressive Angular Twist

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist towel to the left, raising right hand slightly and lowering left hand, then switch, twisting in the other direction.

B.

Start small, twisting about 10 to 20 degrees in each direction. After one eight count, progress into a medium-size twist, and for the third eight count, twist a full 180 degrees so the towel is vertical and one hand is directly over the other. Progress back to medium twists and then small twists for one eight count each for five eight counts total.

Alternating Triceps Trigger

Alternating Triceps Trigger

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Twist the right hand down and up, ending with your palm facing you and the towel wrapped around the back side. Then flip palm toward the center of the towel so palm faces forward.

B.

Repeat on the left side so the towel is taut and hands are side by side. Relax shoulders down and back and keep a slight bend in both elbows. Holding this position, push right hand slightly forward. Then switch, pushing left hand forward. Start slow, then speed up, alternating each side.

C.

To make it more advanced, pull the towel in toward chest, elbows in tight to sides. Extend arms forward to return to starting position.

Flexion Raise

Flexion Raise

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow to start.

B.

Slowly lift the towel overhead for one eight count, then slowly lower the towel down to starting position for one eight count.

Tap Those Traps

Tap Those Traps

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow.

B.

Pull the towel toward chest with elbows wide, squeezing shoulder blades together. Extend arms forward to return to starting position.

Extended Horizontal Pulse

Extended Horizontal Pulse

A.

Grab both ends of the towel about shoulder-width apart. Relax the shoulders down and back and extend arms forward at shoulder height, keeping a slight bend in the elbow. Holding this position, pulse up and down. Start small then slowly make the pulses larger.

Gorilla Walk with Medicine Ball

Gorilla Walk with Medicine Ball

A.

Stand with feet wider than hip-width apart, holding ball down in front. Squat to start.

B.

Extend ball out in front, bringing chest toward knees.

C.

Push into ball as you hop forward, landing with ball between legs. Continue walking.

High to Low

High to Low

A.

Stand with feet shoulder-width apart, holding med ball with both hands directly overhead to start.

B.

Squat as you bring ball outside of left foot with straight arms. Return to start. Repeat to right. Continue alternating.

Three-Point Slam

Three-Point Slam

A.

Stand with feet hip-width apart, holding ball with both hands in front of hips. Drive through heels to rise up on balls of feet, raising ball overhead, then slam ball outside of right foot as you squat.

B.

Repeat, slamming ball center. Repeat, slamming ball to right. Continue, returning to center between sides.

Mistakes and Tips:

Scale it down: Skip the slams and do a touchdown.

Dumbbell Row

Dumbbell Row

A.

Stand in a split stance with right foot forward, hold a dumbbell with left hand. Keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on right knee to help maintain a neutral position.

B.

Row left arm behind back, pulling weight to side of torso. Lower arm to starting position. Repeat on opposite side to complete set.

Overhead Press

Overhead Press

A.

Stand with feet hip-width part, holding dumbbell at chest height with both hands in front of shoulders with arms bent.

B.

Exhale as you extend both arms overhead, pressing the weight upward. Inhale as you lower the weight, focusing on pulling elbow in toward body to help stabilize the shoulder.

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