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Shoulders

Pike

Pike

A.

Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.

Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Reverse Plank

Reverse Plank

A.

Start on floor in a reverse tabletop position, facing away from ball with palms pressing into ball (fingertips facing body), legs bent, and feet flat. Step left foot forward to straighten leg, then right foot. Hold for 30 seconds.

Pike

Pike

A.

Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.

Push-Up

Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Reverse Plank

Reverse Plank

A.

Start on floor in a reverse tabletop position, facing away from ball with palms pressing into ball (fingertips facing body), legs bent, and feet flat. Step left foot forward to straighten leg, then right foot. Hold for 30 seconds.

Rear Fly

Rear Fly

A.

Begin with your legs together and knees slightly bent. Lean forward at the hip with a neutral spine. Hold a dumbbell in each hand with your arms in front of your body and a slight bend at the elbow. With controlled movements, raise your arms directly out to the side. Make sure to maintain the slight bend in the elbow. Slowly return to starting position.

Overhead Chest Press

Overhead Chest Press

A.

Begin standing with your feet together and a dumbbell in each hand. Have your arms in line with your shoulders and bend your elbow at a 90-degree angle. From here, lift your arms straight above your head. Slowly lower back to start.

Down Dog Push-up

Down Dog Push-up

A.

Begin in down dog with hands shoulder width apart. Slowly bend your arms with your elbows out and perform a push-up. Make sure to maintain a neutral spine and engage your core throughout the move.

Bent-Over Front Raises

Bent-Over Front Raises

A.

Begin with feet together and a slight bend in your knees. With a neutral back, bend forward at a 45-degree angle. Hold a dumbbell in each hand in front of your body and maintain a slight bend in the elbow. From here, lift your arms straight in front of you until they are in line with your head. Make sure to keep the slight bend in your elbow. Slowly return to starting position.

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