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Shoulders

Plank Diagonal

Plank Diagonal

A.

Start on floor in plank on palms with feet together. Draw right knee toward chest.

B.

Then extend leg back and out 45 degrees. Switch sides; repeat.

Plank Jack

Plank Jack

A.

Start on floor in plank on palms with feet together. Without moving upper body or raising hips, hop feet wide. Hop feet back to start position.

T Push-Up

T Push-Up

A.

Start on floor in plank on palms. Bend elbows back 45 degrees to lower body until chest grazes floor.

B.

Then push up, rotating to right to come into a side plank on left palm, extending right arm straight up from shoulder and stacking feet. Switch sides; repeat. Continue quickly alternating sides.

Squat One-Two Punch

Squat One-Two Punch

A.

Stand with feet staggered, right foot forward, and hands in fists by chin. Squat to start.

B.

Stand, then quick-snap a punch with right hand straight forward, rotating fist palm down at shoulder height. Then quickly punch left hand across body, pivoting on left foot to turn hips forward slightly, rotating fist palm-down at shoulder height of right arm. Switch sides; repeat.

Body Saw

Body Saw

A.

Start on floor in plank on forearms with palms facing up and with each foot on a Slidez disc.

B.

Keeping body in a straight line, press forearms into floor (forearms will not move) to push body backward so arms form a 60-degree angle (or as wide an angle as is comfortable). Reverse the motion by pressing into forearms to pull body forward to start position.

Side Knee Tuck

Side Knee Tuck

A.

Start on floor in plank on palms with each foot on a Slidez disc.

B.

Keeping body in a straight line, bring knees to outside of left elbow. Return to start position. Switch sides; repeat.

Plank Rotation

Plank Rotation

A.

Start on floor in plank on palms with legs together and right foot on a Slidez disc. Keeping body in a straight line, draw right knee toward chest, then extend leg underneath body to left side. Reverse motion back to start position. Switch sides; repeat.

Lizard Lunge

Lizard Lunge

A.

Start on floor in plank on palms with legs together and each foot on a Slidez disc. Keeping body in a straight line, bring left foot to outside of left palm. Return to start position. Switch sides; repeat.

Squat Press

Squat Press

A.

Stand facing wall with feet hip-width apart or wider and a Slidez disc between each hand and wall, arms extended at chest level, elbows slightly bent. Squat slowly, straightening arms overhead and going as low as you can with heels on floor.

B.

Stand, pressing discs into wall as you rise onto tiptoes and reach arms overhead.

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