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Shoulders

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Donkey Kicks

Donkey Kicks

A.

Start in tabletop position on all fours with knees directly under hips and hands under shoulders, keeping the spine straight. Keeping a 90-degree angle between your hips and the floor, lift one knee off the ground and out to the side, then kick straight back, keeping the kicking leg parallel with the spine, the foot flexed, and the toes pointed out. Perform the kick out and kick in on a 4-count each. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic the resistance of the Supra, use two ankle weights on one leg.

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Bear

Bear

A.

On a solid, bare floor (e.g., tile or hardwood) start in a high plank position with shoulders over wrists and feet on a towel. Pull the knees into your chest without arching hips, keeping back as flat as possible. Continue this movement with a slow 4-count in and 4-count out for 2 minutes without pausing.

B.

To mimic the resistance and pull of the Supra machine, add a pair of 2.5-pound ankle weights.

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Donkey Kicks

Donkey Kicks

A.

Start in tabletop position on all fours with knees directly under hips and hands under shoulders, keeping the spine straight. Keeping a 90-degree angle between your hips and the floor, lift one knee off the ground and out to the side, then kick straight back, keeping the kicking leg parallel with the spine, the foot flexed, and the toes pointed out. Perform the kick out and kick in on a 4-count each. Do one 2-minute set, then repeat on the opposite side.

B.

To mimic the resistance of the Supra, use two ankle weights on one leg.

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Bear

Bear

A.

On a solid, bare floor (e.g., tile or hardwood) start in a high plank position with shoulders over wrists and feet on a towel. Pull the knees into your chest without arching hips, keeping back as flat as possible. Continue this movement with a slow 4-count in and 4-count out for 2 minutes without pausing.

B.

To mimic the resistance and pull of the Supra machine, add a pair of 2.5-pound ankle weights.

Cat-Cow

Cat-Cow

A.

Start in tabletop position on all fours, hands directly under shoulders and knees under hips with toes untucked. Inhale, lifting the tailbone and crown of head to arch back, looking up. 

B.

Exhale and tuck chin and drop tailbone, rounding spine.  

Chest Stretch

Chest Stretch

A.

Stand with feet hip-width apart. Clasp hands behind back, interlacing fingers with arms straight. Slowly raise arms, stretching the front of chest.

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